Why 10k steps per day is not for everyone ? | HIIT training | Dr Pal

There has been plenty of talk about the need to do lots of steps, with lots of us regularly checking our devices to see how many steps we have achieved in day. If you have ever recorded your steps you will know that it actually quite difficult to reach the much talked about 10,000 steps in one day, especially if you have a fairly sedentary job.
Most of us lead very busy lives and we have to put a lot of our time and energy into our work. We all need to figure out how to squeeze an effective fitness routine into the limited time that we have available? The good news is that HIIT looks like it might be a shortcut to fitness which doesn’t take anywhere nearly as much of our time as 10,000 steps.
HIIT, or high-intensity interval training, is a training technique in which you give 100% effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time. HIIT increases the body’s need for oxygen during the effort creating an oxygen shortage. Your body compensates by demanding more oxygen during recover. This effect is called’ excess [post-exercise oxygen consumption is the key reason why intense exercise is more effective at burning fat than slower, steadier exercise.
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Dr. Palaniappan Manickam MD, MPH
Internal Medicine | Gastroenterology | Epidemiologist
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[@roshniy5266]

Something is better than nothing, getting 10k steps is better than sitting all day long. Getting people to walk is much easier than getting them to do a HIIT workout.

[@Realist839]

agree ..HIIT requires way too much motivation. Even casual walking for 10K steps + intermittent fasting will most likely make u lose weight

[@jink1231]

Plus you have to be fitter to avoid injuries

[@NarayananV28]

​@@Realist839 You are missing his point here. Anyway, Good luck with 1.5 hours needed to complete 10,000 steps... upon eating Lamb Roast & Chicken Lollipops after Sunday mass.

[@Realist839]

@@NarayananV28 I dont need good luck. Maybe you would, after a bowl of curd rice and scratching your back with a thread to finish up HIIT :)

[@harshinipravallika5859]

I totally agree..

[@raviboyapati7170]

I did many workouts, took personal training, no salt diet, reduced salt to 500mg per day and diet control...tried everything. But what worked for me is just pure walking. I started with 10000 steps a day right from day 1 and increased it to 20000 by day 4. It took almost 2.5 hrs to complete because I am a speedy walker. Within 2 months,i have lost around 16.5 kgs. My posture got corrected... back pain is gone... feel confident to go out. Never going back to the previous routine when i could enjoy my time in parks and just keep myself fit.

[@Ms.Zafina670-rp2mn]

What is your diet plan??

[@raviboyapati7170]

@@Ms.Zafina670-rp2mn i eat only 2 times a day. Starting with Brunch at 12pm with 1/4 cup (uncooked 50g) of quinoa with curried lentils or boiled/fried eggs with veggies or vegetable curries...with exactly 1/4 teaspoon of pink salt in the entire meal. 1 cup of Homemade yogurt or curd to finish the brunch. I will use 1/2 teaspoon of dates syrup with no sugar and salt in it or honey if i am craving for sweet tasting yogurt 😋 I eat Dinner by 6 PM with soaked nuts (30g peanuts, 30g walnuts, 6 cashews and 6 or 8 almonds) plus an orange, some blueberries, a pear or apple, 1 raw corn or avocado and some raisins or dates. Or just have 2 bananas after eating soaked nuts. You can alternate soaked nuts and fruits however you like. in between meals i take coconut water on hot days to keep myself hydrated. Otherwise strictly no snacks. I take a lot of fruits as i walk a lot but depending on the activity i prefer to cut the carbs by cutting corn or a fruit from the plate. 🙏

[@Ms.Zafina670-rp2mn]

@@raviboyapati7170 what is your weight now??

[@Ms.Zafina670-rp2mn]

@@raviboyapati7170 you don't eat rich or roti in your diet?

[@raviboyapati7170]

@@Ms.Zafina670-rp2mn i used to earlier but i stopped them completely because of the weight gain. I am now using quinoa, foxtail millet, little millets, proso and barnyard millets because of less carbs and more fiber content.

[@pankajjahagirdar1278]

Even with busy schedule for most of the people it is possible to sneak time for walk.. 1. post lunch 2. take stairs instead of lift 3. if you are office employ take break in between and do 15 mins walk in campus 4. use walk as mode of transport for short distances

[@priyer74]

I do 10,000 steps in 1.5 hours daily. I do early morning 6am to 7.30 am.

[@i-am-learning-life]

4:30-6

[@adityasalunkhe1288]

Yes i mean it is more sustainable and pretty good for long term

[@Zeus-7778]

slowly start running

[@kavetiramcharan4018]

It is wrong it will improve your stress levels

[@akashgope6332]

​@@kavetiramcharan4018 Why

[@Dkumarmilling]

I have lost 15 kg with 10000 steps of walking every day for 3 months. My shirt size changed from 42 regular fit to 39 slim fit. And trousers size 38 to 34😊

[@DrPal]

That is fantastic

[@Dkumarmilling]

Thanks Doc. You are an inspiration 🌟

[@ankhighosh4488]

Share your diet chart also

[@sappudusappudu4329]

Initially i lost weight but i took a break for 2 months due to cold and weather conditions but after resuming my regular walk i never lost weight. Just can't understand why?

[@Allin_00156]

Wow bro after reading your comment I’m feeling motivated

[@boogalooloo]

As someone who did both, HIIT wasn't for me, I injured myself a few times doing that stuff, 10k steps were much easier imo and gentler on my body, meaning the next day I don't feel horrible cramps in my body that I can't move, whichever you pick anyways especially for fat loss or weight loss is calorie deficit, and high protein diet, it is hard to achieve that more than the workout itself

[@jjamiyo]

Same hitt feels so harsh for me and i am young but i feel like too much pressure

[@mjjahan8489]

Exactly i tried doing workouts and cardio i got into severe back pain and body pains daily and quitted every work outs from now i prefer walking this video was distracting me thanx for your comment.

[@boogalooloo]

@@mjjahan8489 no problem, I feel exactly the same as you, people like that makes one size fits all and the truth is far beyond that, anything that works for you is for you, just do you and don't bother with such nonsense, calorie deficit is the goal to achieve for weightloss and workout anything as long as you move

[@boogalooloo]

@@jjamiyo yeh it is, example of everyday HIIT is athletes, by their early 40s or late 30s their body is so used up they retire .....

[@randomgal6509]

​@@mjjahan8489the pain will only be there for a few days and you need to eat in a protein surplus diet for muscles to recover, and walking is not considered to be a form of walking, the definition of cardio says to engane in a heart racing activities, does walking increase your heart rate, simple answer no so please give another chance and if it doesn't work for you feel free to reach me

[@styles_mufasa3106]

10000 steps walking is more preferable for muscle building. It will reduce fat as well as retain the muscles.

[@ladywhite79]

Our patience will be burnt, not the calories.~ The hilarious and brilliantly smart Dr. Pal.

[@DrPal]

❤️

[@youreverydaymotivation.]

​@@DrPalwhat about running sir?

[@Raksha_writes]

Not true in my case. It's the best thing i did to my body and mind.. High intensity exercises have their own drawbacks

[@mrkarthi26]

I initially started with 1 hr workout a day but unable to continue and didn't get good result on weight reduction. But I have started recently to walk 10k -12k steps a day without skipping it + 12hrs diet having 2 meal a day and in 3 weeks I lost 3kgs. Seeing a good physical difference but a long way to go to meet my target of 10kg reduction to bring my BMI and belly fat normal.

[@DeveshFuse]

Eat only one time a day. It will reduce faster.

[@mrkarthi26]

@@DeveshFuse practically it is very difficult to have one meal a day. It may suit certain people considering their work cycle

[@horrorfactory770]

Best thing is always keeping your Posture straight and centered. Trust me, this is the best thing that works and u dont need to do anything else if you can do this.

[@goat2503]

I have so far found walking to be the most practical and easiest solution to maintain consistency, there are very few excuses people can use not to go for a walk, sure HIIT training has its advantages when it comes to time spent working out, but I think consistency is key and I believe walking to be one of the more accessible things to add into our day to day lives

[@vinnvinn88]

This is true in an ideal world. In practical world walking is feasible and sustainable over HIIT...So, the title should be 'Why HIITis not for everyone '!!

[@Sandeep094]

This guy has introduced me to more exquisite south indian food than all the food vloggers combined.

[@Daisy_518]

South Indian food is heavenly

[@joygladies5438]

I love the way he uses Tamil in every video ❤

[@jeevanandham07]

Irritating

[@guhapooinpatarsan2853]

​@@jeevanandham07Not if you understand Tamil.

[@minim7822]

​@@jeevanandham07 No language is irritating. Learn tamil, the oldest language.

[@jeevanandham07]

@@minim7822 bro naan tamilan than.... Naa tamil la epdi kora solven.. Ivuru pesurathu irritate aaguthu(my personal opinion)

[@minim7822]

@@jeevanandham07 Oh..😉😉 majority of the tamilians appreciate the way he expresses his ideas including me. Agree you have your personal choices 🙏.

[@akshiii_10405]

People saying 10k steps worked, I agree but this vdo is very beneficial for students. hIIT is not for everyone but it's fun to do

[@mangaishanthi]

I like your energy and enthusiasm Dr. Pal

[@stanleynathaniel3118]

Doctor pal you are amazing. Now I started liking you. Your information is very very very useful and lifesaving. May God bless you and your family.

[@jermainamburayan580]

I do on the spot walking at home coz i dont hv the time to go walking everyday. My walking is done once a week on sundays when I take a break to go nowhere to take a break away from my children. The ME time is so healing for my soul and body.

[@Utkarshgg]

You can walk on terrace also

[@jermainamburayan580]

@@Utkarshgg when I said I get away from my children , I actually walk on roads, grass, everything.😉😁

[@athmanchandrakumar7101]

Very well explained. Dr. It was my very big doubt . Now u cleared it . Thank u. Post like this type of activity. It will be useful for us

[@headexplode2741]

I started doing HIIT during pandemic time and I used to do for 30mins. But it was so painful the day after. The pain increases if you do on top of pain. Absolutely hated and barely saw much change in my weight. I started cycling soon after that and I really enjoyed it and spend more than an hour without noticing. It put less stress on my muscle and I could do it every single day and mentally it helped because of the nature. I would suggest pick an activity that you can enjoy and do every day which helps in the long term for losing weight.

[@fn5758]

The comedy though 😂

[@mysteriox-broff3646]

4000 steps morning 4000 steps evening ❤

[@Tourdarshan]

Results?

[@mysteriox-broff3646]

@TahitiMs outside 😊

[@mysteriox-broff3646]

@@Tourdarshan 6k.g

[@thanushnaiduganasala1235]

How much months take to loss 6kgs bro​@@mysteriox-broff3646

[@hasmahchin685]

thank you dr pal.. my day cannot be better after watching your videos.. made my day.. 😅

[@krithika920]

Very informative doctor also I saw in your previous video doctor that why exercising we should reach 70 percent heart rate for good results. Make a video on that too doctor

[@avantikaverma8616]

Sir what kind of exercises are good for pcos patients

[@dr.himanshudas5269]

Thank you for the constant support sir, it takes a lot to make videos for everyone after a hectic job schedule.As a Doctor i myself skip a beat telling everyone to please do physical activities😂. Regards,😊

[@mariessudhagarsudhagar3153]

Really great. May God bless Dr.pal.

[@shravaniprasad5374]

Thanks doc …coz of u r video i did started incorporating fermented curd rice in diet for 3 times in a week …before I used to suffer from indigestion,constipation,acidity and gastric trouble at night times …its been 3 months and my stomach is calm,peaceful and my body got regulated ….i am having home cooked meals with portion control …and I did lost some weight …

[@sisyphusroutine]

love your humor doc!

[@stephanies3862]

My issue as a single working mother, it's hard to get in the 10k steps because I don't have time to walk 1.5 hours at the park everyday. I've been trying home walking workouts, but I start to get bored around 30 - 45 min. Plus my knees start aching. And when doing HIIT my body is in so uncomfortably sore and stiff 2 days later. I have a lot of stomach visceral fat I need to lose.

[@animesloversunited9069]

Just walk, Hiit will ruin you

[@crazyshit1985]

Listen to podcasts while walking

[@User25896]

Keep walking 🎉 …through out day too 🎉 try fasting too

[@user-id8dm2co1f]

Get up earlier.

[@neerujain2149]

Drink lots of water ,

[@VIPULSAYIMCOOL]

This doc is a laughter bag. I mean how cn he make such fresh jokes n tht too so accurate

[@rahulugale]

Sir Thank you for bringing valuable information. Your accent is Magical, And Satirical puchas compliment it well. Love to see your videos.

[@khanimrannaeem1849]

God bless you sir very very very few peoples are like you

[@msuresh141190]

Amman kovil keda viruntuu 😀👏👏

[@jairbi5]

I love Dr. Pal

[@bishwomohanmishra2118]

He is a legend bro

[@sauravtripathi5637]

I give 3hrs daily for my exercise and its easily manageable for me

[@yresonirba87]

Doing 10k steps just regular walking became surprisingly easy when I simply walked back and forth within my own block. 2.5k steps in the morning before breakfast, 2.5k after breakfast, 2.5k after lunch and 2.5k after dinner. 😂

[@moulisankarbalasubramanian4804]

Lovely info and the way presentation. Keep doing

[@nishanthinayana1232]

the patience it take to walk.....

[@Vishalkumar_h]

I have started walking 2.5km/day for 40min. For first 4-5 days my legs & ankle started to pain a lot. But still I continued now it is my 18th day. No pain at all enjoying it i can see slight difference.

[@puneetrai1682]

Excellent nuggets of videos with the truth being told humorously. Poor Sarvana Kumar - he must be saying “Maine kya kiya is doctor ko”. I’m just being happy and this doc, being a dear but wicked friend has fun at my expense. 😄😄” Sarvana Kumar - my advice to you is you have a good doc who’s got your back. He’s having fun making videos about you, and trust me he cannot do without you because you’re his favourite muse. The good doc needs you and you need him too 👍

[@margaretjohn5590]

you are rocking ,sir.

[@AnimeBoy-qj3yh]

Bro looks like nanami 😎

[@nivedhanivesh]

Patience will be burnt 😆 keda virundhu...

[@businessswot1003]

It takes 2 to 3 hrs to complete it's exhausting it's not perfect

[@ncsmarine5753]

I start walking June 2022 till June 2024 5087.4 km . Its feel very good now I'm addicted to walking every day average 6-10 km morning and evening.

[@shardajhap299]

I complete 10k steps in the first half of the day as i have a very very active lifestyle including 1.5 body weight training I am now 60 from120kgs in an average i do around 15 k steps a day ! I have a fitbit to Monitor the same! I am 42 year old female work around 1.5 hours at home no gym and have a countered Abs no loose skin and burn around 2.5 k calories a day !

[@hellblazer7]

One thing to note is 10k steps walking is better for the body than HIIT. As it creates much less unrealistic pressure on your body compared to walking. Humans have evolved to walk long distances and our body composition is much more suitable with walking. So chances of injury are far far less

[@ushanagrajiyer458]

God bless u beta.

[@udhaya_shankar_V]

Keda virundhu is nowadays included under diet. Because people everyday intake is dramatic nowadays

[@ankita6870]

Beautiful tie

[@dr.vigneshkumarphdphysioth6585]

hiit is the key .yes dr pal ....its very useful aerobics... burn calories ....ammankovil kedavirundhu haha

[@durgeshjainath]

You are awesome

[@priyankakasi933]

True👍

[@rohitsharma1285]

As an intern in India it's a piece of cake sir😂

[@Happy-sl9gl]

❤️ I love your humour..

[@anusuyaakareddy1038]

Sir ur friend is really great

[@karthikkmallavarapu3417]

I want to see Saravanakumar talking about you Dr. Pal. Time will tell.. Let us wait...

[@jayasreeplants]

My walking time morning 6to 7:45 am . 5000 steps normal walk , 5000 steps backwards . time : 1:45 min.👍🙋‍♀️

[@abc..6533]

There's a lot of catch in this short... Hiit needs not to be done for so long for 30 mins... 10 k is liss which is a zone 2 training best for heart and longivityy Doesn't accumulates lactate or increase cortisol... But 30 moins of hiit will surely do... Hiit is maxm for 15 minds or 20 inliding plenty of rest... Just 6-8 rounds of maximum to maximum 1 minute high bursts

[@anushadesai4651]

This doc is so funny 😂😂😂 but I'm following him.

[@user-fb3rl4cy8j]

10000 steps is approximately 8km..

[@MsPriya1993]

I do 7500 steps everyday and its really working for me. I have lost 0.6 kg per month. It is slow but works definitely. You can eat everything but make sure to control the portion size. Keep atleast 12 hr of fasting window after ur dinner.

[@krajitha4634]

I can't stop laughing 🤣🤣🤣 .it is going like a river of jokes😂😂😂 with lot of information.tq sir

[@hemanthkumar5438]

To walk a certain distance, you will need to burn a certain amount of energy, you can't cheat physics. You might be able to burn more by brisk walking.

[@sraamc]

We are longing to see both your friends ...... Mr.saravana kumar and Arokiya samy in your future videos

[@Revealed2705]

Had anyone heard that like "10000 subscribers each day" 😂

[@mmk4946]

❤❤ very good video

[@tejaswikotari5661]

Sir who is that Sarvana kumar😊😊...I wish to see him in your videos because you represent him in every video...I like the way you use that name to convey the correct message ..

[@omgudadhe9072]

Yes sir 😉

[@shrur3527]

Tq🙏❤️

[@toshibajagetia4678]

Yes i do hiit for 30 mins on a daily basis

[@Qumi222]

Not you dragging your homeboy throughout the video😂😂

[@anjuv7]

Waiting to see Mr Sarvana Kumar.. most of the content based on his name.. i must see that gentleman..

[@Suresh26894]

There is much talk that low intensity cardio for long periods of time in zone 2 is effective for fat loss...of course calories are burned during HIIT but what matters is from which storage

[@Lilo_06]

Me personally, I keep my calorie intake under 2,000 for 6 days and allow myself a small cheat day on Sundays. I walk around 4 hours a day and its been going really well!

[@faizul_official]

😮 how it possible?? Are you saying each day keep calories under 2000 or sum of 6 day’s calories under 2000?

[@saravanankumar640]

Super thalaiva

[@paixamour1794]

Amman koil keda virundu... ha ha.. u r so nice.. u give valuable information in a comedy way... very nice dr..

[@sharonangela1835]

Actually i feel walking helps a lot while gaining energy. I'm not against gym n all but I really don't like a place constricted by doing some workouts and training...i prefer going for long walks enjoying the nature and playing some games daily rather than intensly working out in gym. Because what i personally felt is that gym has an ambience of mechanism machinary but no joy/happiness while working out which creates a tight mind..but see health isn't just about physical therapy but also emotional/mental/psychological.....when we do some sort of physical exercises trust me it should also balance emotionally and that i found in freestyle workouts swimming and playing games ( im a basketball player) a lot of fun with fitness 😅 😊

[@cryptoenthusiast4999]

Rope walking show! 🤣🤣🤣

[@sv3036]

Any walking is better than no walking. Not everyone can brisk walk whole of their routine. Better to speed walk and slow walk alternatively if there are issues in brisk walking. Consistency is key. 10k steps consistently slow or fast ha health benefits because you are moving.

[@adithiyaa.r.g6581]

ending: kada virundhu👌😂

[@DrPal]

😂

[@abhirao3471]

Hope u do a podcast with Saravana Kumar .

[@sahapdeenhaider4604]

It's been our 3rd week, and my colleagues and I have been competing for a calorie-burning practice through the StepSetGo app. Last week I topped the race by 48,726 steps. An average of, 8000+ steps each day. Typically, it is taking 4 km/day by walk to reach the office and return. Get up, eat well, put the earphones on, walk hastily, enjoy the hectic ambience, burn the calories, crash happily, and do repeat..🔁🚶🏾‍♂️ Happy walking, Dr. Pal..✨😁

[@rungun9236]

😂❤thx Doc

[@drolugbengaadetitunTV]

Nice. Brisk walk.😂

[@crazytv4415]

I have done it

[@shamijaleel1323]

Dr, v r from Kerala and settled in UAE for last 10yrs, my daughter age 10 love ur way of presentation and informative videos... I use to cl her ThirupuraSundhari😅 she love tht name than her original name... Don't know in future I hv to find a Saravana Kumar 😂😂😂😂

[@alicialydiaisabellaisabell96]

👌👌

[@krushna4181]

High intensity workouts has negative effects in the long run, even jogging will result in arthritis. The best way to be healthy is to eat healthy (don't eat until your stomach of full, eat only till it's half full), sleep well, laugh and smile more, be stress free and take walks whenever you get a break.

[@realimportance6913]

Last 2 months I have lost 2.2 kilos by walking 10-11k steps every day, and eating very less in my lunch . So walking is better than doing nothing .

[@unclassifiedclips]

Slackline* not rope walking show, yes its helps u improves the stability of your ankles, knees, hip and spine, and its really hard 💯💀

[@SensibleMan1024]

Thanks doc for all the informative videos..we are not used to HIT? Does this have any negative impacts on our body.. we often hear of cardiac arrests

[@bhaweshmishra6507]

I have a question Mr Pal Should the 10k steps be at one go or we can leverage them into parts?

[@varshithagangatkar5800]

How is yoga ? For an activity on everyday basis , can u make a video on this please

[@divyaroyal1359]

Aerobics better or gym is better for weightloss?? Kindly suggest

[@zaidansari5407]

Don't know about calories I don't count that. But I started walking 1 hour daily and lost some inches and became active physically and mentally.

[@MsSunmoon123]

❤

[@SuneelKumardentist]

Please explain about HEART POINTS