「1日2万歩は歩きすぎ。健康にとって良くない」という言葉をどこかで聞いたことありますでしょうか？
ウォーキングを始めると、いったい何歩歩けばいいのか悩みどころですよね。
8000歩くらいで良いのか、1万歩歩けば「ウォーキングをした」と言えるのか、2万歩歩いてやっと運動になるのか。
今日はそんな、ウォーキングでの歩数についてお伝えしていきます。
1日2万歩歩かないとウォーキングにならないのか、是非参考にしてみてください。
1日2万歩は歩きすぎ？
1日2万歩以上歩くと、健康維持やダイエットには十分な効果がありますが、免疫力低下や関節への負担などのリスクも高まる可能性があります。
歩き過ぎはNGというわけではありませんが、大切なのは歩きの「強度」です。目安は、なんとか会話ができるくらいの速歩きです。
病気を予防するウォーキングの法則では、一日8,000歩、そのうち中強度の歩行を20分するのが最適です。
認知症や心疾患、脳卒中など多くの病気を予防できます。
運動の「強度」ってなに？
運動の「強度」とは、運動する本人の身体能力を基準として数値で表現するものです。
運動強度が高いほど、運動の負荷やきつさが大きくなります。運動強度を知ることで、自分に合った適切な運動を行うことができます。
運動強度の表し方には、「METs（メッツ）」、「心拍数」、「自覚的運動強度（RPE）」があります。
METs（メッツ）は、安静時を1としたときに、その何倍の強さにあたる運動かを表したものです。
例えば、歩行は3.0METs、速歩は4.0METs、エアロビックダンスは6.5METsにあたります。
心拍数は、運動時の心拍数と最大心拍数の比率で表します。最大心拍数は年齢から推測することができます。
例えば、30歳の人の最大心拍数は220-30=190です。この人が運動時に心拍数が152になった場合、運動強度は152÷190=0.8（80%）です。
自覚的運動強度（RPE）は、運動がどれほどきついか、自分の感覚で表します。
Borgスケールという15ポイントの尺度があります。例えば、6は全くなし、9はかなり楽である、13はややきつい、17はかなりきついなどです。
1日2万歩歩くとどのくらいの距離になるの？
一歩の歩幅を75㎝前後とした場合、2万歩は約15キロメートル前後になります。
2万歩歩くには、歩幅や歩く速さにもよりますが、およそ3時間から5時間くらいかかると思われます。
15㎞ってかなりの距離に思えますよね。
実際に15㎞歩くと、どこからどこまで行けるのでしょうか？
東京駅から15㎞の距離には、東京ディズニーランド、JR蒲田駅、JR田園調布駅などがあります。
ディズニーランドに遊びに行くのに東京駅から歩いて行く人はまずいないでしょうし、
その距離を歩いてしまうのはなんだか凄い気がしますね。
ちなみに、東京駅から15㎞の距離を自動車で移動する場合、所要時間は約30分から1時間くらいです。
毎週末に2万歩、12年間歩き続けて起きた、体の変化(体験談)
かくいう私も歩くのが好きで、週末は外に出て意図的に「自宅から○○まで」と決めて歩いたり、
「歩いて主要都市まで行って歩いて帰ってくる」とかをしています。
そうすると、1日2万歩以上は当たり前、多い時には5万歩以上の歩数になることもあります。
12年前は、「帰宅する時に電車で見える橋を実際の目で見て渡ってみたい」と思い、
せっかくならそこまで徒歩で歩こうと思って歩き始めたことを覚えています。
始めは、1万歩も歩けば足はだるく、頭がボーっとするような疲労感が来ていました。
ですが、回数を重ねる毎に歩ける距離は増えていきましたし、足のだるさ、疲労感が来るまでが長くなっていきました。
余裕をもって、25㎞の距離を歩くことができるようになる
歩き始めの頃は無茶もしました。
週末のウォーキングを始めてから1年程経った日に、自宅の最寄り駅から池袋駅まで25㎞程を歩く計画を立てて歩いたんですよね。
スマホのGPSを頼りに、時には道を逸れながら歩いて、無事に歩ききれたのですが
頭はボーっとするし、股関節に傷みがあって2日間くらいまともに歩けなかったり、足の裏も擦れて水ぶくれができたりしていました。
その日からも週末になるとちょくちょく歩いており、余裕を持って歩ける距離は伸び続けたし、疲労が来るのも遅くなっていきました。
そして最初に歩いた日から12年たったつい先日、「最初に歩いた日と同じ距離を歩いてみよう」と思い立って、歩いてみたんです。
そうすると、股関節の痛み、足裏の水ぶくれは発生せず、「程よい疲労感」に留まるくらいの疲労感で同じルートで25㎞を歩けるようになっていました。
ランニングを継続している人の話を聞くと「ランニングは続けることでその距離が伸び、疲労が来るのも遅くなる」と言いますが、
ウォーキングも全く同じことが言えるのではないかと思います。
「頑張り過ぎない」ことが継続のコツ
「ウォーキングはランニングに比べて効率が悪い」とよく言われます。
実際にその通りではありますし、1時間当たりの消費カロリーで見てもウォーキングはランニングに比べて1/3程度です。
私も、最初に運動を意識した時にはシューズやユニフォームを買ってランニングしたりしてました。
始めは気分も乗っているので走る気になるのですが、「日常的に走る」というのが私の場合は厳しく、意思も弱い方なので
「仕事で疲れてるから」「小雨が降っているから」「体調が万全じゃないから」と、何かと走らない理由を見つけてしまっていました。
そのような状態でも、何となく続けられていたことは「ただ歩く」ということなんですよね。
「1駅分歩いてその分の浮いたお金でお菓子買おう」とか、「今日は調子がいいから自宅まで歩いて帰ってみよう」とかが積み重なって今に至ります。
ランニングに比べて、行うまでのハードルが圧倒的に低いのがウォーキングですし、
何事にも言えますが、ハードルが低いこと、頑張り過ぎない事は継続するうえでの大きな要因かと思っています。
2万歩は歩きすぎ。どのくらいの歩数が適切？
2万歩は健康維持やダイエットには十分な効果がありますが、免疫力低下や関節への負担などのリスクも高まる可能性があります。
一般的に、1日8,000歩、そのうち中強度の歩行を20分するのが最適なウォーキングとされています。
これは、高血圧症や糖尿病、脂質異常症、メタボリックシンドロームなどの生活習慣病を予防できる可能性が高いという研究結果に基づいています。
日本人の1日の平均歩数は男性6,793歩、女性5,832歩であり、国が推奨する目標歩数よりも低くなっています。
また、国際的に比較すると、日本人は他国よりも多く歩いている傾向にあります。
歩きすぎのデメリット
歩きすぎのデメリットは以下のようなものが挙げられます。
歩きすぎると、体に負担をかけることがあります。
特に、膝関節や足のトラブルに注意が必要です。
大股で腕を振って速く歩くと、足に過剰な負担がかかり、痛みや疲労を引き起こす可能性があります。
歩きすぎると、免疫力が低下することがあります。
運動は適度に行うと免疫力を高めますが、しすぎると活性酸素が多く発生し、細胞にダメージを与える可能性があります。
歩きすぎると、腸の動きが悪くなることがあります。
過度な運動により、体が疲れすぎると腸の動きも悪くなり、便秘や下痢になりやすくなる可能性があります。
1日2万歩歩いて痩せられるの？
2万歩歩くと、約645キロカロリーを消費できます。脂肪燃焼量は約53.8gになります。
これは、1ヶ月で約1.6キログラムの体重減少に相当します。
ただし、消費カロリーは個人差がありますし、食事量や他の運動量にも影響されます。
2万歩歩くと、心拍数が上がり、脂肪燃焼ゾーンに入ります。
脂肪燃焼ゾーンとは、最大心拍数の約60〜70％の範囲で運動するときに、脂肪が基本的なエネルギー源として使われる状態のことです。
2万歩歩くと、足の筋肉量が増加します1。筋肉量が増えると、基礎代謝も上がり、安静時にもカロリーを消費しやすくなります。
筋トレするのとどっちが良いの？
腹筋運動の消費カロリーの目安は、体重1kgに対して約0.1485kcal/分です。
たとえば、体重80kgの人が1分間腹筋をすると、11.8kcal消費できるという計算になります。
また、メッツ (METs)という単位を用いる計算方法もあります。
この方法では、腹筋に限らず腕立て伏せやスクワット、背筋などは「自体重を使った軽い筋トレ=3.5メッツ」として計算します。
運動をしていない安静時を1メッツとし、安静時に比べてどの程度のカロリーが消費されるかをメッツの数値で表します。
計算式は【メッツ × 体重 (kg) × 時間 × 1.05 ＝ 消費カロリー (kcal)】です。
ここに数値を当てはめていきます。たとえば、筋トレのは3.5メッツとされているので、
体重70kgの人が30分腹筋をしたときの計算式は下記のようになります。
※体脂肪燃焼に必要なエネルギー消費量を求めるには、安静時のエネルギー消費量を引いた値を算出します。
例：70kgの人が30分腹筋運動をした場合の消費カロリーの求め方
(3.5メッツ－1メッツ) × 70kg × 0.5時間 × 1.05 ＝ 91.8755kcal
以上から、645キロカロリー消費するためには、約7時間も腹筋をしなければならないことがわかります。
これは非常に困難なことですし、効率的なダイエット方法とは言えません。
腹筋運動は消費カロリーだけでなく、内臓や姿勢をサポートする筋肉を鍛える効果もありますが、
カロリー管理を気にかけるなら、食事でのカロリー制限や有酸素運動と組み合わせることがおすすめです。
有酸素運動とは
有酸素運動とは、酸素を使ってエネルギーを生み出す運動で、強度は低〜中程度で長時間継続できるのが特徴です。
有酸素運動の例としては、ウォーキング、ジョギング、ランニング、水泳、エアロビクス、ダンス、サイクリングなどがあります。
球技やレクリエーションスポーツも有酸素運動になる場合があります。
有酸素運動は、脂肪燃焼によるダイエット効果や心肺機能の改善効果、血行促進による美肌効果などが期待できます。
2万歩はどのくらいの時間で歩けるの？
2万歩を目標にすると単純計算で1日で3時間20分歩く必要があります。
8時間を睡眠に当てるとして、起きている16時間のうち3時間20分を歩けば良いのです。
2万歩歩くと、約645キロカロリーを消費できます。
これは、1ヶ月で約1.6キログラムの体重減少に相当します。
ただし、消費カロリーは個人差がありますし、食事量や他の運動量にも影響されます。
2万歩歩くと、心拍数が上がり、脂肪燃焼ゾーンに入ります。
脂肪燃焼ゾーンとは、最大心拍数の約60〜70％の範囲で運動するときに、
脂肪が基本的なエネルギー源として使われる状態のことです。
3時間20分ランニング
ランニングで消費するカロリーは、体重、スピード、距離、勾配などによって異なりますが、
一般的には、時速8kmで走ると、体重60kgの人は1時間あたり約480kcal、体重70kgの人は約560kcal、体重80kgの人は約640kcalを消費します。
したがって、時速8kmで3時間20分走った場合、体重60kgの人は約1,600kcal、体重70kgの人は約1,867kcal、
体重80kgの人は約2,133kcalを消費すると推定できます。
以上のことから、「消費カロリーを目安に痩せたいのなら有酸素運動(ランニング)」、「筋肉をつけ、日常生活の中でのカロリー消費を目指したいなら筋力トレーニング」となりますね。
私の場合は「きついのはイヤ、でも運動はしたい、移動するのにも目的を持ちたい」というのがあったので、長距離のウォーキングに落ち着いたんです。
「1日2万歩は歩きすぎ？」についてのまとめ
1日2万歩は歩きすぎというのはその通りで、突発的に、普段歩きなれていない人が2万歩歩こうとすると体に大きな負担がかかってしまい、
かえってデメリットの方が多くなってしまいます。
2万歩歩くには、8000歩程から始めて徐々に歩数を上げていくことが大切ですし、
調子が良ければ3万歩でも、5万歩でも、体に無理のない範囲で歩くのも良いと思います。
やっぱり歩ける距離が伸びるのは楽しいですし、体力が付いていくのも実感できます。
上でも触れていますが、「継続する事」が何より重要だと個人的には思います。
無理のない範囲で継続できる運動を、自分のペースで行っていけばいいのではないかと思います。
1日2万歩でも3万歩でも、8万歩でも、たくさん歩いて自分の記録を作っていきましょう。
私もこの先もずーっと、歩くことは続けていきたいと思っています。
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