How far a person can travel in a day. How many steps should a person walk per day

In this matter, I am a big specialist. For almost 20 years now, my friend and I have been walking long distances in early May (and sometimes also in summer or autumn). It is not always 50 km, but almost always more than 35 km, usually more than 40 km. On May 2, I covered 55-60 km in 12 hours, my friend is closer to 50 in 10 hours (we split up). These are marches without overnight stay, start early in the morning, finish late in the evening. The beginning of May is pleasant because it gets dark already late, and there are no blood-sucking insects yet. Not in October either, but it gets dark early.

0. Kilometers 30-35 will pass almost any without any problems. Problems start after 35. When hiking 50 km last third is more difficult than the first two-thirds. And after the end of the hike, you will be hit by a "retreat" and you will feel bad (but not for long :) It is quite possible to walk 50 km together, it is difficult for three of us, and if there are more of you, you will not cover this path in a day. When walking together, at the very beginning you can keep the speed of 7 km / h, but at the end it is 3.5 km / h. In a good scenario, 50 km can be walked in 10 hours, but I would not count on less than 12. You should go if you are drawn to feats, stretch your muscles after winter and make sure that your body is still good for something.

1. Choosing a route is easy. Roads, railroads and automobiles, radiate from large cities in all directions. Along one ray you drive away from the city, walk for a long time to another ray, and follow it back to the city. If you have a compass, it is almost impossible to get lost: stick to the general direction and sooner or later you will get out on the road.

2. There are many roads in the forest, almost never need to go off-road. If you are going north and your road is crossed by a road from east to west, and there is no longer a road to the north, then walk to the west or east, for sure there is something north. Better to wander around the roads than go off-road. It is better to have a hat, in the forest it is protection from ticks, in the fields it is protection from the Sun.

3. Without a lot of experience, it is almost impossible to walk 50 km without calluses, unless you have very expensive, well-chosen shoes. I usually use a cheap second-hand one, it is often disposable, a long trip kills it. But I listen to the sensations in my feet when walking, and where it rubs, I put on a wide plaster. If one layer does not eliminate chafing, I stick several more layers. Usually this is after 35 km, but if the shoes are untested and fit badly, then earlier. Smelling in advance where it is rubbing is a special skill, the brain usually plays with this small "noise". A long hike is impossible without a plaster. With him, I almost always manage to avoid calluses. And God forbid you from light shoes with thin soles.

4. On the last 10 km of the journey, it is better for you not to rest, because after rest it is very difficult to start moving again. The legs "freeze" and do not want to move. It is better not to do any sudden movements after "cooling down". When, after the hike, you got to the city in transport, you need to go down the steps very slowly and carefully, you can easily injure your foot and limp for a month later.

5. After the hike, when you have stopped and are waiting for transport or have already arrived in the city, you will be hit by a "waste". After stopping, the body, accustomed to movement, will begin to warm itself up, your temperature will rise and since it is rather cold in the evening, you will begin to freeze very much up to chattering teeth and trembling, similar to convulsions. Perhaps he will start to vomit. Once in such a situation I drank hot coffee and my eyes darkened, my ears rang and I almost fainted (probably my blood pressure dropped sharply). When you are terribly freezing, movement helps, but there is no strength for it and your legs hurt badly. Yes, yes, the retreat can attack when you have not yet reached. For his sake, you have to drag a warm sweater with you. Perhaps an aspirin pill will help here.

6. There are no special requirements for clothing, only convenience. If you have bills in your shirt pocket, then after 40 km they will rub your chest until it hurts. Special attention to cowards. In the groin, where the legs join, the contact of the legs and panties is especially dangerous in terms of rubbing. If you are sweating in the heat or wet in the rain, chafing between your legs is almost inevitable. Salty sweat in a wounded wound will give you unforgettable pleasure. You can, of course, glue the rubbed over with a plaster, but for some reason this does not help much and then it will be very painful to tear off the plaster.

7. Theoretically, part of the path can be done under a high-voltage (power transmission line), but in practice everything there is often overgrown with bushes or swampy. One of our most dreadful hikes is associated with the high-volition. It was raining all day, we got wet, they rubbed my panties between my legs and we went out under the power line. The bushes that grew there were cut down high from the root, and everything cut down remained wet and slippery in place. The sharp lower parts of the bushes were sticking out of the ground like peaks, and it was necessary to walk carefully so as not to slip and stumble upon the peak. And so 10 km of fantastic accuracy and concentration of attention at an extremely low speed. It killed us. It was not the longest route, 40 km, but one of the most difficult.

8. Abandoned old roads and abandoned or removed narrow-gauge railways look attractive. But in practice, they are littered with fallen trees and look like an obstacle course, and in some part they can even swamp. We have seen this. Basically, 20 km with obstacles in the form of fallen trees every 20 meters is fun.

9. Most of all limit the choice of routes of the river. There is no fresh information about the bridges. Narrow rivers can almost certainly be crossed over the ruins of an old bridge or over a fallen tree, but with wide ones this will not work. However, in settlements there are almost always bridges.

10. You need to go light. If you have a load of more than 3 kg, then you are a sucker, it is better to sit at home. The heaviest will be water, at least 1.5 liters, and if it is especially hot, then 2 liters. The rest: 200 g of sweets, 200 g of cookies, an apple, a warm jacket, a knife, matches, a plaster, a compass, it is a pity to have a map of the area. Cookies and candies can be substituted for sandwiches. It is better to carry everything behind my back, but sometimes I just walk with a plastic bag in my hand. A plaster is cut with a knife. Matches - if you get lost, spend the night in the forest, but for 20 years we have never needed it (once we could not leave the destination, we spent the night in a hotel-hut at the factory). On the long route there will be villages, in them you can replenish the water supply, but I would not count, the first half of the journey is better not to drink at all. Perhaps you can take tablets of ascorbic acid with glucose (but this is only for the last 10 km) and if you are not sure of your heart, then riboxin tablets (these are like vitamins for the heart, doping).

Modern living conditions more and more dispose a person to a minimum amount of walking.

More and more people now work in offices, at home, many people have a car, so walking is minimized.

This leads to such a concept as physical inactivity, as a result of which a person begins to develop all sorts of health problems.

So how many steps should a person walk per day?

How many steps a person should take per day: research results

A study by American, Canadian, Australian and French experts established general guidelines for how many steps each person should take to control their weight.

“Recommendations for all age groups have been combined, but in the case of women, things are a little more complicated,” says Anders Raustorp, one of a group of scientists who decided to conduct the study. As it turned out, for men and women under 50, who want to keep their own weight under control, walking 10 thousand steps (as recommended earlier) daily will not be enough.

In total, over 3 thousand healthy adults aged 19 to 94 took part in the research, including 974 men. The average age of the participants was 47 years. Earlier, a team of researchers established recommendations for children aged 6 to 12 years, in which girls had to take 12 thousand steps, and boys - 15 thousand steps daily.

Also, according to the results of the study, it was found that if a person has a clearly established goal, and he writes down all his small victories in a notebook, then his activity 4 months after the start of training is 27% higher than that of the rest of the group. That is, goal setting is the key to success.

How many kilometers should a person walk per day: where to start?

So, if you decide to go for walking, start with short distances. For example, if you are driving to work at public transport, you can get off 1-2 stops earlier. To do this, first calculate the time it will take you to cover the entire distance, and after a couple of weeks you will be able to see the first positive changes after such ten-minute morning sessions.

When you start walking, you do not need to rush and try to set some kind of time or speed record. The distance should be increased gradually, adding 100-150 meters to it daily. Try to get the most out of walking.

So that nothing interferes with your small trips, plan your route in advance, it is desirable that it passes along calm streets, far from the noise. For walking, choose the most comfortable and lightweight shoes.

How many kilometers should a person walk per day: the benefits of walking

Since all people are different, naturally they also differ in parameters (weight, equipment, stride length, strength of health, and so on), when training it is better to focus not on distance, but on time. To improve the health of the body, doctors advise you to walk daily for 30-60 minutes, adhering to an average pace. In this case, the effect of recovery is quite extended in time, however this way remains the most stable. Serious results can be seen in about 12-15 weeks (with classes 3-4 times a week).

In addition, walking is a very affordable and at the same time very simple physical exercise, which also has a lot of positive effects on your health, such as:

• improving metabolism;
• improving blood circulation and increasing oxygen content in it;
• strengthening bones, muscles, joints;
• increasing the general tone of the body;
• lowering cholesterol and blood sugar;
• normalization of blood pressure;
• prevention of most cardiovascular diseases;
• while walking, endorphin (the hormone for happiness) is produced, which helps to improve mood and helps in the fight against stress;
• the rise general level performance and resistance to mental stress;
• stimulation of the liver, digestive glands and gastrointestinal tract.

Where and how much to walk?

The most important benefit of walking as a physical exercise is its simplicity. When practicing walking, you do not need to allocate any special time, since every person is already moving from home to work, school or to the supermarket for shopping. You can also take a walk in the park before bed, or get up one stop earlier from work.

To keep the body in good shape, you need to walk for at least 30-40 minutes every day. You should not limit yourself to some kind of mileage per day, since all people are different, therefore there is a generally accepted norm that all experts recommend to adhere to - 12 thousand steps. For elderly people, this rate is somewhat reduced and amounts to 8-10 thousand steps per day.

If you are watching your figure and would like to lose a few extra pounds, you need to do intense walking. Race walking is perfect, and daily. It should take at least an hour and a half, it is also good to alternate between fast and slow paces. Do not take long distances at once, start with short ones, gradually increasing the distance. It is best to break your walks in time throughout the day for 20-25 minutes.

The most suitable places for walking are parks, embankments, streets with minimal traffic. For pregnant women, walking has two sides of the coin. On the one hand, with the help of walking, you can improve blood circulation and strengthen the musculoskeletal system, on the other hand, the load on the legs for women is much greater, therefore you need to rely on your feelings. Conclusion - walking is useful for pregnant women, but only if it leads to overwork and other inconveniences.

That's all you need to know about the properties of walking. Do not forget that a person is individual, and it is not always appropriate to be equal to the norm, everyone may have their own standards.

I look at the comments, here are still last year, but nevertheless, suddenly someone will be interested:
Once the four of us decided to go to our old village , into the forest, it is 20 km from my friend's house. We left the house at 6 am, until 4 pm we were in the forest, rested, picked mushrooms, feasted on wild strawberries, at 4 pm we decided to move to the track to catch a ride and return home. But we somehow lost our way. As a result, they decided to go in any direction, since in any case it is possible to reach "civilization". Our load was small, 4-5 kg ​​each. By 8 o'clock in the evening we went to an abandoned village, with a lonely old woman. Granny said that we made a detour from the side where we needed, and the distance from the place where we were to her village is 12 km. We made a halt for 30 - 40 minutes, as time was running out, and we wanted to go out on the track before dark. Apples were picked up in the villages, thereby increasing the load by another couple of kilograms, granny supplied us with goat's milk and bread, and we followed the path indicated by her. But either grandma explained something wrong, or we messed up something, in the end we got lost again ... we went to the river, about which grandma did not mention anything, and since dusk was approaching, and there were not even remote signs the sound of the track, we decided to spend the night on the spot. I will not tell you why, I will just say that because of our own messiness, we did not have the opportunity to call. So, we set up a primitive camp, without a fire (no one smokes and there was nothing to make a fire with, and we had no kettles for tea). With delight, they walked naked in the river, dined on apples, goat's milk and bread, and began to triple for the night. To be honest, the grass and branches that replaced the bed seemed so soft and soothing ... :) We woke up at dawn because we were pretty chilled after all, after eating apples, we set off, at random, on our way. We didn't feel fatigue, but everyone's leg muscles ached, we joked: nothing, we'll get used to it in a couple of days. For half a day we walked in an unknown direction, everyone wanted to eat. We made a halt, had a little rest, moved on ... what was our amazement when we again went to the same village with the same granny. It was six o'clock in the evening. In total, according to the calculations of the grandma, we, wandering about a day (more precisely, 26 hours), covered km. 35 - 38, we spent 7 - 8 hours on rest and sleep. That is, we, two adult women (40 and 48 years old) office workers who have not gone on any hikes before, and I am also a fat woman, two young girls (26 and 18) who do not like physical education since school - that is, no one of us does not even belong to the category of even slightly prepared for the hikes, but all four of us are perky optimists.
And so, we moved at a "relaxed pace of wandering", at a speed of 2 km per hour approximately, through wooded-hilly terrain, with fields overgrown with grass above the waist, without any hints of trails, except for beavers near streams. 
And therefore, having food supplies with us and knowing the route, we could safely walk 100 km in three days, resting on overnight stays and halts, that is, without overworking to death. Well, being afraid of every sound and shying away from every bush ... we would be exhausted mentally and physically, and even these 35 km would go twice as long.
So a lot depends not only on the terrain, cargo, knowledge of the route, and physical fitness, but also on the spiritual state, morale.