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How many hours is 10,000 steps?

What does 10,000 steps look like? Ten thousand steps equates to about eight kilometres, or an hour and 40 minutes walking, depending on your stride length and walking speed.

medibank.com.au - How to walk 10,000 steps | Live Better - Medibank

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Did you know the concept of walking ‘10,000 steps a day’ originated in Japan? Interestingly, the challenge was first created to sell step counters in the lead up to the Tokyo Olympics in 1964, although there was no real evidence to support this target at the time. Nonetheless, several studies since have found that increasing your step count each day is an excellent way to improve and maintain your overall health.

What are the health benefits?

In need of some extra inspiration to reach for your walking shoes today? The long list of health benefits is impressive! Stepping out on a 30-minute walk each day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. And it’s not just your body that benefits – the way you think and feel changes too. Moderate exercise such as walking can put you in a better mood, improve concentration, and help manage and soothe anxiety and stress. Plus, it can even enhance your outlook on life by boosting your confidence and self-esteem over time. If you find it’s too difficult to walk for 30 minutes in one session, start with regular, small bouts (10 minutes or so) throughout the day and gradually build up to longer sessions. Remember 'even a little is good, but more is better'.

What does 10,000 steps look like?

Ten thousand steps equates to about eight kilometres, or an hour and 40 minutes walking, depending on your stride length and walking speed. But that doesn’t mean you have to do it all in one walk. You will naturally accumulate steps through your day-to-day activities, but to reach the 10,000-step goal, you will likely need to do a 30-minute walk (or the equivalent in other exercise) as well. Every little bit counts throughout the day – you could walk part of the way to work, take a stroll at lunchtime, have a walk-and-talk coffee meeting, walk to the supermarket instead of driving, or take the dog out for a play in the park in the evening. For other forms of exercise, 10,000 Steps suggests counting things like swimming, going to the gym and playing tennis by converting them into steps as follows:

Moderate Intensity Activity

10 minutes of moderate intensity activity = 1,000 steps.

Moderate intensity activity causes a slight, but noticeable increase in breathing and heart rate. You should be able to maintain a conversation. Some examples of moderate intensity activity include:

Swimming

Cycling

Horse riding

Rowing

Dancing

Active gardening (e.g. mowing, raking and digging)

High Intensity or Vigorous Activity

10 minutes of high intensity activity = 2,000 steps.

High intensity activity makes you “huff and puff” and is where talking full sentences between breaths is difficult. Some examples of high intensity activity include:

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Which part of your body ages the most rapidly?

You might be surprised to know that your face is not actually the part of your body that ages the fastest. It is, in fact, your breasts. A study, published by the journal Genome Biology has found that breast tissue is the part of the body that's most sensitive to the affects of ageing.

goodhousekeeping.com - This is the part of your body that ages the fastest - Good Housekeeping

When you think about your anti-ageing skincare routine and how to stop wrinkles, are you mainly thinking about your face?

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The breasts are exposed to a number of elements that can induce sagging and ageing. Firstly, changes in the size of the breasts due to weight loss, weight gain and pregnancy causes the skin and the tissue to stretch - this reduces its elasticity. Moisturising the chest skin daily (as you would your face) can help to slow this process. Another big offender is SPF exposure on the chest which causes the skin to age quickly and lose its firmness – low cut tops and bikinis leave your breasts exposed to harmful and ageing sun damage. To prevent this, we should apply sun cream whenever our chests are out – even when the sun is not - or wear tops with a higher neck. So, when you’re considering your anti-ageing skincare from now on, remember not to restrict it to just your face - add your chest and breast area into your routine too.

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