Jalan Kaki 10.000 Langkah Bisa Bakar Berapa Kalori? Testing

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Jalan Kaki 10.000 Langkah Bisa Bakar Berapa Kalori? Testing
Credits: Freepik

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Jalan kaki 10.000 langkah setiap hari telah menjadi target populer untuk meningkatkan kesehatan dan kebugaran. Meskipun 10.000 langkah bukanlah angka yang mutlak diperlukan setiap orang, penelitian telah menunjukkan bahwa berjalan kaki rutin memberikan banyak manfaat positif bagi tubuh dan pikiran.

Manfaat Kesehatan Jalan Kaki Rutin

Jalan kaki rutin, khususnya 10.000 langkah per hari dapat memberikan berbagai manfaat bagi kesehatan, di antaranya:

  • Meningkatkan kesehatan kardiovaskular dan paru-paru
  • Mengurangi risiko penyakit jantung dan stroke
  • Membantu mengelola gejala yang berhubungan dengan tekanan darah tinggi, kolesterol tinggi, kekakuan otot dan sendi, serta diabetes
  • Memperkuat tulang dan meningkatkan keseimbangan
  • Meningkatkan kekuatan dan ketahanan otot
  • Mengurangi lemak tubuh

Baca Juga: Jalan Kaki 30 Menit Apakah Cukup untuk Menjaga Kesehatan?

Berapa Banyak Kalori yang Dibakar saat Jalan Kaki 10.000 Langkah?

Selain memelihara kesehatan jantung dan paru-paru, banyak orang berjalan kaki 10.000 langkah demi membantu menurunkan berat badan. Ada target kalori yang dikejar untuk dibakar demi penurunan berat badan.

Berjalan kaki 10.000 langkah setiap hari memang dapat membakar sejumlah kalori yang signifikan. Namun, berapa banyak kalori yang dibakar, tergantung pada beberapa faktor, seperti berat badan, kecepatan berjalan, dan kondisi medan.

Dengan berat badan yang lebih tinggi, jumlah kalori yang dibakar oleh tubuh juga makin tinggi. Makin cepat Anda berjalan, makin banyak pula kalori yang dibakar.

Untuk meningkatkan pembakaran kalori dengan berjalan kaki, Anda bisa berjalan lebih cepat atau berjalan di medan yang menanjak. Kalori yang dibakar akan lebih banyak dibandingkan dengan berjalan di permukaan yang datar.

Untuk menurunkan berat badan, sering kali para ahli merekomendasikan untuk membakar sekitar 200-300 kalori per hari. Jalan kaki 10.000 langkah per hari, dapat membantu Anda mencapai target tersebut.

Baca Juga: Manfaat Jalan Kaki Setelah Makan

Tips Mencapai Target 10.000 Langkah Per Hari

Mencapai 10.000 langkah per hari memang terasa menantang, tetapi dengan beberapa strategi berikut, Anda bisa mencapainya dengan lebih mudah dan menyenangkan:

  • Gunakan aplikasi penghitung langkah di ponsel atau smartwatch untuk membantu memantau langkah Anda sepanjang hari
  • Saat menempuh perjalanan jarak dekat, cobalah untuk berjalan kaki ketimbang menggunakan kendaraan
  • Sisihkan waktu di pagi atau sore hari untuk menambah jumlah langkah Anda
  • Manfaatkan tangga untuk menambah jumlah langkah, ketimbang penggunaan lift atau tangga berjalan
  • Putar musik favorit untuk membuat Anda lebih terhibur dan termotivasi
  • Ajak serta teman atau keluarga untuk membuat latihan Anda lebih menyenangkan dan kompetitif
  • Jadikan aktivitas berjalan kaki sebagai bagian dari rutinitas sehari-hari
  • Gunakan rute berbeda atau bervariasi agar tetap menyenangkan
  • Ciptakan rutinitas yang fleksibel. Jika 10.000 langkah terasa berat, maka mulailah dari 5.000 langkah, kemudian tingkatkan secara perlahan
  • Tetapkan tujuan yang realistis agar Anda terus termotivasi untuk berjalan

Dengan mengikuti tips tersebut, Anda bisa mencapai target 10.000 langkah dan membakar lebih banyak kalori. Apabila Anda ingin memaksimalkan pembakaran kalori, Anda juga bisa mengombinasikannya melalui pola makan yang terlebih dahulu dikonsultasikan dengan dokter atau ahli gizi.

Memiliki pertanyaan lain terkait pembakaran kalori? Manfaatkan layanan konsultasi kesehatan Ai Care dengan mengunduhnya melalui App Store atau Play Store.

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

Wendy Bumgardner (2024). Should You Walk 10,000 Steps Per Day for Weight Loss?. Available from: https://www.verywellfit.com/10000-steps-per-day-fitness-weight-loss-3435744 

Harvard Medical School (2023). 5 surprising benefits of walking. Available from: https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking 

Better Health Channel. Walking for good health. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/walking-for-good-health 

Katey Davidson, MScFN, RD, CPT (2024). How Many Calories Do I Burn in a Day?. Available from: https://www.healthline.com/health/fitness-exercise/how-many-calories-do-i-burn-a-day 

Malia Frey, MA, ACE-CH, CPT (2023). How Many Calories Do You Burn Every Day?. Available from: https://www.verywellfit.com/how-many-calories-do-i-burn-every-day-3495464 

Mayo Clinic (2020). 10,000 steps a day: Too low? Too high?. Available from: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/10000-steps/art-20317391 

 

Rachel MacPherson, BA, CPT (2024). What Happens to Your Body When You Walk 10,000 Steps Per Day. Available from: https://www.verywellfit.com/walking-10000-steps-per-day-7561331 

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