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Wie viele Schritte am Tag für Gesundheit und Abnehmen? – Sports Gear Patrol Zum Inhalt springen Gehen senkt die Sterblichkeitsrate, so das Ergebnis einer vielzitierten Studie. Wie viele Schritte am Tag für Gesundheit und Abnehmen wirklich notwendig sind, ist schon ein wenig schwieriger zu beantworten, aber nicht unmöglich.
Wie viele Schritte am Tag sind gesund? Vorgenannte Studie begleitete erwachsene Amerikaner ab 40 Jahren mit Schrittmessern an 7 Tagen und evaluierte für die folgenden 10 Jahre die Mortalität unter den Teilnehmenden.
Dabei wurde die Gruppe in Segmente unterteilt, welche die jeweilige Aktivität während der Schrittmessung widerspiegelten. Die Sterblichkeit entwickelte sich wie folgt:
Schritte Sterberate <4000 64% 4000 – 7999 28.3% 8000 – 11999 11.4 % >12000 8.9 %
Daten aus: Saint-Maurice PF, Troiano RP, Bassett DR Jr, Graubard BI, Carlson SA, Shiroma EJ, Fulton JE, Matthews CE. Association of Daily Step Count and Step Intensity With Mortality Among US Adults. JAMA. 2020 Mar 24;323(12):1151-1160. doi: 10.1001/jama.2020.1382. PMID: 32207799; PMCID: PMC7093766. Bevor Panik ausbricht: bei den Zahlen handelt es sich um alle Sterbefälle in den 10 Jahren Beobachtungszeitraum und das Durchschnittsalter der Teilnehmer lag bei 56.8 Jahren. Von diesen sind in der Gruppe der Sofakartoffeln also 64% gestorben, bevor sie den 67. Geburtstag feiern konnten.
Davon ausgehend, dass die meisten von uns gerne älter als 67 werden würden, immer noch eine beeindruckende Zahl. Es lässt sich feststellen, dass mehr als 8000 Schritte pro Tag gesund sind und mehr als 12000 Schritte sogar noch etwas gesünder.
Die Gruppe war mit 4840 Teilnehmern übrigens groß genug um auszuschließen, dass sich in der Faulenzer-Gruppe nun zufällig sechsmal so viele Menschen mit Vorerkrankungen und akuter Unfallneigung befanden, wie in der 8000er Gruppe.
Was nicht heißt, dass andere Faktoren keine Rolle spielten. Darum kümmern wir uns gleich noch.
10000 Schritte am Tag Bei meinen kurzen Beinen wäre ich bei 10000 Schritten am Tag kaum aus der Tür raus, aber gemeinhin sollten 10000 Schritte einen Menschen etwa 7 Kilometer weit bringen.
Je nachdem, wo und in welchem Kontext diese Schritte zurückgelegt werden, bedeutet dies, dass man circa 1,5 bis 2 Stunden am Tag mit Gehen verbringt . Also etwa 10 % der wachen Tageszeit.
Für Menschen, die auf der Arbeit bereits einige Schritte machen, ist das schaffbar. Wer zumindest zu großen Teilen eine sitzende Tätigkeit verfolgt, beziehungsweise hauptsächlich innerhalb eines Gebäudes arbeitet, der dürfte schon eher Probleme haben, die 10000 Schritte hinzubekommen.
Sagen wir, es bleiben 7000 Schritte über, oder etwa 5 Kilometer, dann müsste man sich schon ein bisschen Zeit vor oder nach der Arbeit nehmen, beziehungsweise den Arbeitsweg zumindest teilweise zu Fuß bestreiten.
Was auch problematisch werden kann, wenn auf der Arbeitsstelle keine Duschen vorhanden sind.
20000 Schritte am Tag Noch deutlicher wird das Problem, wenn wir die oftmals geäußerte Empfehlung betrachten, doch bitteschön 20000 Schritte am Tag zu machen.
Ich habe im Urlaub mal 100000 Schritte in 4 Tagen gemacht, weil ich mir gerade Städte gerne zu Fuß erarbeite. Es ist allerdings selbst für einigermaßen sportliche Menschen kaum vorstellbar, das durchgehend durchzuziehen.
Wir wollen nicht vergessen: Am Tag bedeutet jeden Tag! Wenn ich an einem Tag nur 10000 Schritte schaffe und am folgenden Tag durch welche Termine auch immer nur 7000, dann schiebe ich für den nächsten Tag eine Last von 33000 Schritten oder etwas über 23 Kilometer.
Ein hoffnungsloses Unterfangen und als Tipp für Einsteiger völlig ungeeignet.
20000 Schritte am Tag könnten etwas länger dauern Schon allein deswegen, weil die 20000 Schritte natürlich auch den doppelten Zeitaufwand von 3 bis 4 Stunden am Tag bedeuten. Eher vier, denn man wird am Ende nicht unbedingt schneller.
Es sei denn, man kann in angemessener Geschwindigkeit joggen, was die Einheit “Schritte am Tag” aber nicht unbedingt impliziert.
Wie viele Schritte sollte man am Tag laufen? Menschen unterschätzen, was der Begriff pro Tag wirklich bedeutet.
Sie rechnen sich aus, ob es ihnen möglich wäre, 20000 Schritte an einem Tag zu machen, was die meisten gesunden Menschen bejahen werden und ob ihnen das vielleicht sogar mehrmals hintereinander möglich wäre.
Das ist nicht das gleiche wie pro Tag . Defizite kumulieren sich, wie gezeigt, und werden bei vielen Einsteigern schlicht zum Einbruch der Motivation und zum Abbruch des Vorhabens führen.
Selbst, wenn man sich “nur” 10000 Schritte vornimmt, um mittig in die 3. Kategorie der oben gezeigten Tabelle zu kommen, hat man einiges vor sich, so man nicht ohnehin schon einige Kilometer am Tag durch Sport, Hobby oder Beruf abreißt.
Mein Rat als Trainer wäre, dies zunächst einmal festzustellen.
Über den Zeitraum von mindestens einer Woche , schließlich bewegt man sich nicht jeden Tag gleich, sollte via Fitnessuhr, Schrittzähler oder ähnlichem ein Durchschnittswert an Schritten pro Tag errechnet werden.
Anschließend würde ich versuchen, das Ergebnis um 10 bis 20% zu steigern und zwar mindestens für die nächsten 8 Wochen, bevor die nächste Eskalationsstufe eingeleitet wird. Prozentuale Steigerungen sind nämlich im Zweifelsfall wesentlich einfacher zu bewältigen als plakative, absolute Zahlen, die oftmals sehr weit von der persönlichen Lebensrealität entfernt sind.
Kurzum, es sollte zunächst ein Habitus entwickelt werden, bevor man steil geht.
Stirbt man früher, wenn man keine 10000 Schritte macht? Wahrscheinlich ja, aber es ist kompliziert. Wie immer bei univariaten Analysen.
Zwar wurde die eingangs genannte Studie um weitere negative Einflussfaktoren wie Essgewohnheiten, Alkohol und Rauchen bereinigt, dass gibt aber noch keine Auskunft darüber, inwieweit nun gerade die 10000 Schritte am Tag vor dem frühen Ableben schützen.
Wer große Teile der Freizeit in seiner Werkstatt arbeitet, ins Fitnessstudio geht oder Rad fährt, wird auf relativ wenig Schritte und vielleicht dennoch auf einen annehmbaren Fitnesslevel kommen.
Es gibt Menschen im Rollstuhl, die topfit sind.
Insofern können die 10000 Schritte oder mehr nur als Metapher für einen aktiven Lebenswandel dienen, die je nach persönlichen Umständen in eine umsetzbare Form gepresst werden muss.
Die meines Erachtens wirklich herausragende Erkenntnis der Studie ist, dass von den 1165 Toten im Beobachtungszeitraum nicht weniger als 406 an kardiovaskulären Krankheiten (und 283 an Krebs) starben.
Das bedeutet, das Risiko im Alter zwischen Mitte 50 und Mitte 60 entgültig auszustempeln kann um mehr als ein Drittel gesenkt werden, wenn man sein kardiovaskuläres System sauber hält, mal vorausgesetzt, dass keine Grunderkrankung vorliegt.
Das scheint mir ein angemessener Return on Investment für eine regelmäßige sportliche Aktivität.
Was an den Schritten am Tag wirklich sexy ist Auch wenn mit dem Schrittzähler durch die Gegend laufen nicht die einzige und wahrscheinlich auch nicht die erste Aktivität wäre, die ich einem Sporteinsteiger empfehlen würde, hat dieses Vorgehen zwei offensichtliche Vorteile.
Vorteil #1: niedrige Einstiegshürde
Einen Fuß vor den anderen zu setzen scheint selbst für absolute Einsteiger eine annehmbare Herausforderung. Sei es nur, dass man zunächst einmal um den Block läuft.
Das wäre ohnehin, siehe oben, ein besserer Start, als sich gleich die 20000 Schritte vorzunehmen und nach ein paar Tagen das klägliche Scheitern einzugestehen.
Hinzu kommt, dass man sich für das um den Pudding laufen weder Fitnessgeräte noch teure Sportbekleidung anschaffen muss. Gute Schuhe sind für längere Strecken zu empfehlen, können aber bei Bedarf immer noch nachgekauft werden.
Man muss auch keine teure Mitgliedschaft in einem Fitnessstudio abschließen, was allerdings nicht nur ein Vorteil ist: ist keine Fremdmotivation durch regelmäßige Beitragszahlungen vorhanden, muss die Eigenmotivation hoch genug sein.
Vorteil #2: Messbarkeit
Ein noch größerer Vorteil ist die Messbarkeit in Mikroeinheiten, nämlich Schritten.
Alles, was messbar ist, ist in Trainingseinheiten portionierbar und in der Trainingsplanung skalierbar . Gerade Einsteiger profitieren oft von fixen Zahlenwerten, an denen sie sich festhalten können, was meines Erachtens der Hauptgrund für die Beliebtheit von Fitnesstrackern ist.
Wer einen festen Zahlenwert, zum Beispiel 10000 Schritte, im Kopf hat, entwickelt diesem Ziel gegenüber auch eine gewisse Verantwortlichkeit und das ist gut, solange das Ziel erreichbar ist.
Zudem lässt sich das messbare Ziel der Schritte in sinnvolle Einheiten portionieren. Wer zum Beispiel zu Fuß zur Arbeit geht und das Auto stehenlässt, hat nicht nur ein Ziel vor Augen sondern auch Geld gespart.
Wie viele Schritte am Tag zum Abnehmen? Laut meinem Kalorienrechner würde ich in einer Stunde moderatem Gehen (3.2 km/h) circa 230 Kalorien pro Stunde verbrennen.
Das heißt, ich müsste ungefähr 4 Stunden oder knapp 13 Kilometer gehen, um die Tüte Chips wieder loszuwerden, die ich am Freitagabend in etwa 30 Minuten geleert habe. Hier hören die Vorteile des Laufens definitiv auf.
Wer jetzt denkt “dann iss halt keine Tüte Chips”, ist auf dem richtigen Weg.
Spazierengehen ist für Anfänger und ab einem gewissen Alter ein adäquater Weg, das kardiologische Gesundheitsrisiko zu senken. Allein das sagt die eingangs genannte Studie aus.
Wer konsequent Körpergewicht reduzieren und zur Körperformung beitragen will, wird mit durch die Welt wandern höchstens dann Erfolg haben, wenn es tatsächlich Wandern ist, also extensiv, viele Stunden in der Woche über einige Höhenmeter hinweg betrieben wird.
Alle anderen werden um eine Ernährungsoptimierung nicht herumkommen.
Wer darüber hinaus Erfolge in der Körperformung feiern möchte, was dringend anzuraten wäre, der wird effektive Fitnessgeräte benötigen. Laufen trainiert nun mal nicht alle Muskeln, wie man an vielen Langstreckenläufern deutlich sehen kann.
Abnehmen durch Schritte zählen funktioniert nicht.
Fazit: Wie viele Schritte täglich? 10000 Schritte täglich ist ein guter Start für alle, die entweder ohnehin bereits ein relativ hohes Laufvolumen am Tag haben oder, durch welche Lebenssituation auch immer, besonders viel Zeit und/oder Motivation mitbringen.
Allen anderen, die etwas für ihre Gesundheit tun wollen, würde ich raten, nach der empfohlenen Methode vorzugehen und 10 bis 20% mehr zu machen als bisher.
Für Gewichtsreduktion und Bodyforming ist reines Gehen nicht geeignet. Neben einer zumindest ansatzweise optimierten Ernährung sind ergänzende muskuläre Übungen unumgänglich. Wer hierfür nicht unbedingt Mitglied in einem Fitnessstudio werden will, sollte beizeiten anfangen, sich um Trainingsmöglichkeiten zuhause zu kümmern.
Dennoch ist die Bewegung an der frischen Luft wertvoll und eine gute Idee; nicht nur für Anfänger, sondern auch für Menschen, die bereits Fitnesssport (Indoor) machen.
Im Rahmen einer gewissen zeitlichen Effizienz würde ich bei größeren Zielen aber dazu raten, alsbald in den Joggingmodus zu schalten, auch, wenn man am Anfang nur sehr langsam joggen kann. Selbst die langsame Laufbewegung ist langfristig besser skalierbar als das reine Gehen.
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Die technische Speicherung oder der Zugriff, der ausschließlich zu statistischen Zwecken erfolgt. Die technische Speicherung oder der Zugriff, der ausschließlich zu anonymen statistischen Zwecken verwendet wird. Ohne eine Vorladung, die freiwillige Zustimmung deines Internetdienstanbieters oder zusätzliche Aufzeichnungen von Dritten können die zu diesem Zweck gespeicherten oder abgerufenen Informationen allein in der Regel nicht dazu verwendet werden, dich zu identifizieren.
Die technische Speicherung oder der Zugriff ist erforderlich, um Nutzerprofile zu erstellen, um Werbung zu versenden oder um den Nutzer auf einer Website oder über mehrere Websites hinweg zu ähnlichen Marketingzwecken zu verfolgen.
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