{"id":15547,"date":"2026-04-08T20:10:40","date_gmt":"2026-04-08T18:10:40","guid":{"rendered":"https:\/\/rvh-synergie.org\/actualites\/il-vaut-mieux-marcher-150-minutes-par-semaine-pour-rester-en-forme-longtemps\/"},"modified":"2026-04-08T20:10:41","modified_gmt":"2026-04-08T18:10:41","slug":"il-vaut-mieux-marcher-150-minutes-par-semaine-pour-rester-en-forme-longtemps","status":"publish","type":"post","link":"https:\/\/rvh-synergie.org\/actualites\/il-vaut-mieux-marcher-150-minutes-par-semaine-pour-rester-en-forme-longtemps\/","title":{"rendered":"Il vaut mieux marcher 150 minutes par semaine pour rester en forme longtemps"},"content":{"rendered":"<p><!--$--><\/p>\n<div data-hk=\"00942120a20200\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Nous connaissons tous la recommandation : vous devez faire 10 000 pas par jour pour rester en forme. Mais l\u2019astuce sant\u00e9 vient d\u2019une campagne publicitaire de la soci\u00e9t\u00e9 japonaise Yamasa en 1964. \u00c0 cette \u00e9poque, ils mettaient sur le march\u00e9 le \u00ab Manpo-kei \u00bb, le premier podom\u00e8tre portable. Le nom traduit signifie \u00ab\u00a010 000\u00a0m\u00e8tres de pas\u00a0\u00bb et sugg\u00e8re que ce nombre de pas \u00e9tait suffisant pour un mode de vie sain.<\/p>\n<\/div>\n<aside data-hk=\"00942120a202104\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container\">\n<div class=\"Ad-Slot-FC-Window\">\n<div id=\"ad-slot-mobile-hor-2\" data-orientation=\"hor\" data-index=\"2\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<div data-hk=\"00942120a20220\" class=\"Html-Block\" data-qa-article-content-text>\n<h2>La science contredit la r\u00e8gle des 10 000 \u00e9tapes<\/h2>\n<p>Aujourd\u2019hui, les chercheurs savent que la r\u00e8gle des 10 000 \u00e9tapes a \u00e9t\u00e9 choisie arbitrairement. Une m\u00e9ta-\u00e9tude montre que 7 000 pas par jour suffisent pour obtenir le plus grand b\u00e9n\u00e9fice pour la sant\u00e9.<\/p>\n<\/div>\n<div data-hk=\"00942120a20230\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Quiconque marche autant r\u00e9guli\u00e8rement peut r\u00e9duire de pr\u00e8s de moiti\u00e9 sa mortalit\u00e9 globale, r\u00e9duire le risque de maladie cardiovasculaire de 25 pour cent et pr\u00e9venir la d\u00e9mence de plus d&rsquo;un tiers. Le risque de cancer, de diab\u00e8te de type 2, de d\u00e9pression et de chutes diminue \u00e9galement de mani\u00e8re significative.<\/p>\n<\/div>\n<aside data-hk=\"00942120a202404\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-out\">\n<div id=\"ad-slot-mobile-out-1\" data-orientation=\"out\" data-index=\"1\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"00942120a20250\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Une autre \u00e9tude de l\u2019Universit\u00e9 du Massachusetts montre \u00e9galement qu\u2019il peut \u00eatre plus judicieux de pr\u00eater attention au rythme de la marche plut\u00f4t qu\u2019au nombre de pas. <\/p>\n<\/div>\n<div data-hk=\"00942120a20260\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Les chercheurs ont examin\u00e9 plusieurs \u00e9tudes, dont les r\u00e9sultats ont \u00e9t\u00e9 publi\u00e9s dans le British Journal of Sports Medicine, et ont d\u00e9couvert qu&rsquo;un rythme de 100 pas par minute peut \u00eatre class\u00e9 comme exercice d&rsquo;intensit\u00e9 mod\u00e9r\u00e9e. Cet exercice am\u00e9liore la condition physique et augmente la fr\u00e9quence cardiaque.<\/p>\n<\/div>\n<aside data-hk=\"00942120a202704\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-3\" data-orientation=\"hor\" data-index=\"3\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"00942120a20280\" class=\"Ad-Row\">\n<div class=\"Ad-Col col-lg-5\">\n<div data-hk=\"00942120a2028104\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver\" role=\"region\" aria-label=\"Anzeige 1\">\n<div id=\"ad-slot-desktop-ver-1\" data-orientation=\"ver\" data-index=\"1\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<div class=\"Ad-Col col-lg-5\">\n<aside data-hk=\"00942120a2028204\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container\">\n<div class=\"Ad-Slot-FC-Window\">\n<div id=\"ad-slot-desktop-ver-2\" data-orientation=\"ver\" data-index=\"2\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<\/div>\n<\/div>\n<div data-hk=\"00942120a20290\" class=\"Html-Block\" data-qa-article-content-text>\n<h2>Mieux : 150 minutes de marche mod\u00e9r\u00e9e par semaine<\/h2>\n<p>Selon les directives actuelles du minist\u00e8re am\u00e9ricain de la Sant\u00e9 et des Services sociaux, les adultes devraient viser au moins 150 minutes d&rsquo;activit\u00e9 physique a\u00e9robie d&rsquo;intensit\u00e9 mod\u00e9r\u00e9e par semaine. Cela pourrait signifier augmenter votre rythme de marche lors de vos promenades quotidiennes pour atteindre ces minutes.<\/p>\n<\/div>\n<div data-hk=\"00942120a202a100\" class=\"Html-Block\" data-qa-article-content-text>\n<p>L\u2019objectif de 100 pas par minute est facile \u00e0 retenir, mais souvent difficile \u00e0 mesurer avec un tracker de fitness ou une montre intelligente. La plupart des appareils portables traduisent votre allure en kilom\u00e8tres ou en miles par heure. Pour \u00e9viter de vous fier \u00e0 ce suivi, vous devez marcher \u00e0 un rythme qui ressemble \u00e0 celui d&rsquo;un exercice et augmente votre fr\u00e9quence cardiaque.<\/p>\n<\/div>\n<aside data-hk=\"00942120a202a1104\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-4\" data-orientation=\"hor\" data-index=\"4\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"00942120a202a120\" class=\"Html-Block\" data-qa-article-content-text>\n<h2>Augmentez votre rythme en marchant pour atteindre vos objectifs<\/h2>\n<p>Il n\u2019est pas n\u00e9cessaire de renoncer \u00e0 vos promenades tranquilles. Cependant, il peut \u00eatre utile d\u2019augmenter r\u00e9guli\u00e8rement votre rythme de marche pour atteindre les objectifs hebdomadaires recommand\u00e9s. Surtout si vous n&rsquo;aimez pas la course \u00e0 pied ou tout autre exercice a\u00e9robique, les marches plus rapides sont une bonne alternative.<\/p>\n<\/div>\n<div data-hk=\"00942120a202a130\" class=\"Html-Block\" data-qa-article-content-text>\n<h2>Autres activit\u00e9s en comparaison<\/h2>\n<p>Si la marche n&rsquo;est pas votre truc, vous pouvez remplacer les 10 000 pas par d&rsquo;autres activit\u00e9s :<\/p>\n<\/div>\n<aside data-hk=\"00942120a202a1404\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-5\" data-orientation=\"hor\" data-index=\"5\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"00942120a202a150\" class=\"Html-Block\" data-qa-article-content-text>\n<ul>\n<li><strong>30 minutes de course :<\/strong> Une allure de course mod\u00e9r\u00e9e (environ 8 km\/h) correspond \u00e0 environ 4 000 \u00e0 5 000 pas.<\/li>\n<li><strong>1 heure de yoga :<\/strong> Selon l&rsquo;intensit\u00e9, les exercices correspondent \u00e0 environ 2 000 \u00e0 3 000 pas.<\/li>\n<li><strong>Distance:<\/strong> Avec une longueur moyenne de pas de 0,75 m\u00e8tre, 10 000 pas \u00e9quivalent \u00e0 environ 7,5 kilom\u00e8tres.<\/li>\n<li><strong>Temps:<\/strong> \u00c0 un rythme mod\u00e9r\u00e9 de 100 pas par minute, il vous faudra environ 100 minutes pour atteindre 10 000 pas.<\/li>\n<li><strong>Consommation de calories\u00a0:<\/strong> Une personne pesant 70 kg br\u00fble environ 400 \u00e0 500 calories en faisant 10 000 pas. Les personnes plus lourdes consomment plus de calories.<\/li>\n<\/ul>\n<p>La r\u00e8gle des 10 000 \u00e9tapes est plus un mythe que de la science. Un rythme de marche sp\u00e9cifique et un total de 150 minutes d&rsquo;exercice mod\u00e9r\u00e9 par semaine peuvent \u00eatre plus efficaces pour votre sant\u00e9. Ajustez vos marches et augmentez occasionnellement le rythme pour am\u00e9liorer votre condition physique et augmenter votre fr\u00e9quence cardiaque. Si la marche n\u2019est pas votre entra\u00eenement pr\u00e9f\u00e9r\u00e9, vous pouvez la remplacer par d\u2019autres activit\u00e9s physiques \u00e9quivalentes \u00e0 10 000 pas. <\/p>\n<\/div>\n<p><!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nous connaissons tous la recommandation : vous devez faire 10 000 pas par jour pour<\/p>\n","protected":false},"author":1,"featured_media":15548,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[86],"tags":[379,1634,8575,2260,3331,540,8,267,304,8191],"class_list":["post-15547","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-les-maladies","tag-forme","tag-longtemps","tag-marcher","tag-mieux","tag-minutes","tag-par","tag-pour","tag-rester","tag-semaine","tag-vaut","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-50","resize-featured-image"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - 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