Walking workout with over a million views tested: Discovered the accurate steps taken as per Apple Watch's records
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At-home step walking workouts are gaining popularity as a fun and accessible way to exercise, offering numerous health benefits. These workouts, which combine stepping to the beat with low-impact movements, can help you achieve the 5,000-step target within 30 minutes, support fat loss, improve metabolic health, and boost cardiovascular fitness.
A structured 30-minute walking workout, such as a low-intensity steady-state cardio session that targets about 100 steps per minute, can help reach the 5,000-step target. For example, some guided 30-minute walking workouts at home explicitly aim for 5,000 steps and include rhythmic movements combined with dance-inspired steps [3].
Walking 5,000 steps a day, especially if done at a moderate pace or higher, has been shown to improve metabolic health markers and aid in weight loss [2][4]. Incorporating moderate-intensity walking, defined by a cadence of about 100 steps per minute or including short bursts of higher intensity, can significantly increase the health benefits [2].
Besides physical health improvements, walking workouts also boost mood and mental well-being due to rhythmic movement and aerobic exercise [1][3]. They are knee-friendly, require no equipment, and can be adjusted for any fitness level, making them accessible for most people [3].
Doing 30 minutes of walking five days a week aligns with global physical activity recommendations, meeting important public health guidelines while being achievable at home [1][2].
Carrie Baxter, a coach at fitness app WithU, suggests that step walking workouts provide a full-body workout and challenge coordination skills beyond basic walking [1]. She also notes that these workouts are suitable for beginners and can be done from home [1].
However, it's worth mentioning that a participant in a 5,000-step 30-minute walking workout did not reach the 5,000-step target during the workout, clocking up 3,588 steps according to their Apple Watch [2]. Carrie Baxter suggests that the participant may have been moving too slowly during the workout [2].
The Apple Watch SE can be used for at-home step-walking workouts and can monitor various activities, including running, cycling, swimming, sleep cycles, and irregularities in heartbeat [2]. However, there's a possibility that the Apple Watch used by the participant during the workout may have been incorrect [2].
In addition to the physical health benefits, step walking workouts can boost mental health [1]. The instructor in the 5,000-step 30-minute walking workout offered by Eleni Fit moves to a beat specifically calculated to achieve a set number of steps within each block of work [3].
In summary, at-home step walking workouts are an effective and practical way to meet a 5,000-step target in 30 minutes, providing meaningful cardiovascular, metabolic, and mental health benefits, especially when performed at moderate intensity or blended with short bursts of faster stepping.
- At-home step walking workouts not only offer a fun and accessible way to achieve fitness and health-and-wellness goals, but they can also target fat loss, improve metabolic health, and boost cardiovascular fitness.
- The scientific community suggests that incorporating moderate-intensity walking, which can significantly increase steps per minute, can further enhance the health benefits of step walking workouts.
- Step walking workouts, whether at home or in a fitness-and-exercise setting, can contribute to overall mental health by boosting mood and mental well-being, much like dance-inspired movements and rhythmic movement can.
