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7 Rock Solid Techniques To Make Your 10,000 Daily Steps Really Count

7 Rock Solid Techniques To Make Your 10,000 Daily Steps Really Count

We have all heard the adage about ten thousand steps a day. Of course, most experts now agree that the 10,000 number is rather subjective, and probably not strictly necessary. But that doesn’t mean it isn’t a good number to aim for. The more you walk, the more active you are through your day, which can only mean good things for you and your body.

Your Steps Over Time, Versus All At Once

There is one addendum that we have to make to the idea of 10,000 steps being the basis for your health. Many people will try and get these steps in over the course of an entire day. Products like FitBit even have an hourly tracker that encourages you to get in part of these steps by getting up once an hour and moving 250 steps. It is a great idea for people who work sitting down and need the reminder.

But while this is a great improvement in comparison to not getting the steps at all, research has shown that 30 minutes of moderate exercise daily is a crucial move anyone can make for their health. Vigorous exercise may have even more benefits, so many 10k proponents choose to up their pace and get in their 5 miles at a jog or run.

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Whether you choose to do this or use the little at a time method, one thing is for sure…you want to move. So, how can you make the most of your steps?

1. Make It About Having a Break

A good rule of thumb when you work a sedentary job is to get up once an hour and move for ten minutes. Which might not seem plausible when you are in an office, but you’d be surprised. Just stand up and walk in place, and you will get the same benefits as walking around the block.

Consider it a quick, necessary break.

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2. Use Step Tracking To Keep You Aware Of Activity

It can be so easy to lose track of the day when you are distracted. Before you know it, a Saturday has been frittered away on the couch, marathon watching Netflix and eating an entire family sized bag of Doritos. But if you are aware of the steps left to take through the day, you can make sure you get up and move.

3. Challenge Your Friends

Activity trackers will often give you the ability to challenge your friends to competitions of who can get the most steps in a day, or a week. It can be a fun way to get fit together, while keeping you connected to the people you care about.

4. Use It To Lose Weight

According to some experts, walking 10,000 steps can have a serious impact on your waistline. On average, it can burn as much as 3500 calories per week, equaling one pound of fat loss when used alongside a proper diet.

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5. Relax

Walking can be quite a relaxing thing. If you go out for 30 to 40 minutes after dinner, it can help you to unwind, digest food, burn calories, and sleep better at night. Plus, you can listen to podcasts, audiobooks, or even play games like Pokemon Go.

6. Run Errands and Do Chores

One great way to get in steps while being productive is to walk while running errands, and doing things around the house. Go to the store and take extra time checking out products and wandering each aisle. Walk to the nearest bank instead of driving. Mow the lawn and vacuum the whole house.

7. Make Sedentary Time Active Time

Are you planning on watching a TV show for a couple of hours? Walk in place while you are doing it. Get a standing desk and move while you work. Take time you would have been sedentary, and make it more active.

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Get Moving!

Taking 10,000 steps a day is a great way to make sure you are getting a good amount of activity regardless of your level of movement through the rest of the day. Make those steps count, and get moving!

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Kevin Jones

Content Strategist

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Last Updated on November 6, 2020

10 Ways to Quickly Boost Your Workout Motivation

10 Ways to Quickly Boost Your Workout Motivation

You come in from a long day at the office, and you want to get a workout in, but you can’t find the motivation. Or maybe you think you have workout motivation, but “life” is getting in the way.

Making your workout a priority and finding ways to fit it into your schedule will offer you a host of health benefits, help you lose weight, and make you feel like you’ve got your mojo back.

Working out will be a lot easier if you view it as a gift you give to yourself versus a distasteful activity you have to get through. Think about your health and vitality — by working out, you are treating yourself as a priority and coming from a place of self-love.

Studies show that regular exercise changes the brain to improve memory and thinking skills.[1] So if you’re using the excuse that work is taking over too much for you to have time to work out, think of your workout as a part of your work day. You’re helping your brain be sharper at work.

“Healthy exercise is valuable not only for the maintenance of good physiologic function of the body, but also mental clarity, and the feeling of good health.” —Paul Dudley White, MD

Once you’re ready to make your fitness goals a priority and give yourself the gift of regular exercise routines, how do you implement your workout plans into your daily life?

Here are 10 ways to boost your workout motivation. These strategies will help you keep your fire for working out going strong.

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1. Commit to Your Calendar

Say you want to work out for 30 minutes 3 times a week. Look at your calendar for that week and see where those spots will fit in the best. Then, make a commitment to sticking to those times.

One exercise study showed that a big obstacle to maintaining regular exercise is being able to fit it into a person’s schedule.[2] Make these appointments with yourself unbreakable. Maybe you can handle variety, so one day a week you might have an early morning workout. Another day that week, you might fit it in after work.

2. Start Your Day with 20 Minutes for Your Workout

You may have great intentions for working out after work or during a lunch hour, but inevitably other commitments will encroach into that time and kill your workout motivation.

If you get on up and knock out your workout first thing, you reap the benefits all day long of that energy boost. This workout could be a morning walk or hitting the yoga mat right when you get out of bed.

3. Expand Your Horizons and Seek out Variety

Our brains crave variety. If you are stuck in the rut of the same old workout, it might be time to stretch yourself.

Brainstorm some wild ideas that sound appealing to you. Look for fencing classes in your area. See if there’s a place near you where you can rent kayaks, and look for some local outdoor clubs where you could go kayaking with others.

Even if the new thing you try is challenging, give yourself some time to stick with it enough to see if it might be for you.

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4. Include Social Time in Your Workout

Having a hard time fitting in a workout because of your social life? Instead of only getting together with your friends at the wine bar, see if you can schedule a hike in the park with them, or you could join a rec league like kickball. You could talk a friend into joining with you, or you could sign up by yourself and meet some new pals.

Some exercise research has reported that competition is a key motivator for exercise, and you can use that to your advantage in one of these leagues.[3]

Other opportunities include playing basketball or tennis at local parks, gyms, or fitness centers. Scope out some ways to make your workout more social or combine fitness activities with your social life to create more workout motivation.

5. Use Music to Inspire You

Is your playlist stale? Spend some time creating a great workout playlist. Search Spotify or create some motivating stations on Pandora.

Think about what songs make you move. If you hear that song, you just can’t sit still. Even the theme song from Rocky might be a good motivator for you.

You can create multiple theme playlists to spark more creativity and fun in your workout. How about making a playlist of Best All-Time Roller Skating Songs? Or Best Heavy Metal Workout Songs? Best 80’s Workout Playlist (maybe it includes Let’s Get Physical).

6. Find Some Cool Podcasts

If music isn’t really your thing, download podcasts or audiobooks that interest you. Getting lost in a good podcast or audiobook can make the time fly by during your workout. And if you get the satisfaction of “multi-tasking” — you’re getting your exercise in while reading a book or staying up to date on a podcast.

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For an extra boost of workout motivation, if you’re listening to an audiobook, stop it at a cliffhanger and decide not to listen again until the next time you work out. This will motivate you to start exercising so you can see exactly what happens.

7. Update Your Gear

Maybe you’re not up for working out because your workout gear is from the dark ages. If you go to pull out a T-shirt for your workout, and it’s full of holes, it’s time to re-do your workout wardrobe.

Think of getting new workout gear as investing in yourself. How often do we make sure our living rooms or kitchens are state of the art, but we don’t put any time, energy, or money into our personal effects?

It could be as simple as getting a new water bottle. Making sure you have supportive and properly fitting shoes is key to achieving your workout goals. And if you get a new workout tee or tights, it can make you more motivated to get moving.

8. Get Organized for Your Workout

Set out what you need as motivation for your workout. If you are going on a morning run, lay out your workout clothes alongside some motivational quotes the night before. Fill your water bottle and set it on the counter.

For the after-work exercisers, pack your bag of clothes to take with you to work so you have no excuse not to go to the gym. If you are coming home after work, set your clothes out so that when you come home they will be a not-so-gentle reminder to you saying, “It’s time to go on your walk!”

9. Use Alarms as Nudging Reminders

So you’re not a morning person. If you think getting up earlier to squeeze a workout in before work is just not going to happen for you, then set an alarm for the time you need to start preparing for your workout in the afternoon/evening.

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If you want to go on a walk at 6pm, set an alarm for 5:30pm as a reminder. When you hear the alarm, it’s a workout motivation reminder. You don’t want to shirk on your health and fitness.

10. Trade Exercise for That After-Work Happy Hour

Maybe you are skipping some workouts to meet co-workers at happy hour. Or you come in from a long day at work and have a glass of wine first thing to alleviate the stress of the day. While it’s sometimes nice to unwind with a glass of wine, doing so after work could become a habit, and you can replace that habit with exercise.

By cutting out alcohol right after work, it gives you more time in the day to get a workout in. Try to go straight from work to your workout, or put your exercise clothes on the minute you get home and head back out the door for your run or walk. Whatever it is, think of that happy hour as a new kind of “happy hour time” for your to treat yourself and your body to your workout.

Exercise can help stave off anxiety and depression, so if your post-work drink is to alleviate post-work stress and anxiety, give a neighborhood walk a whirl instead.[4]

The Bottom Line

Life sometimes gets in the way of our plans, including our plans to work out and stick to weight loss goals. However, by maintaining the attitude of self-love and giving yourself the gift of time to exercise, you can use the above tips to help you stay on track with your workout motivation.

By using some organizational tricks and remembering your reasons for making your workout a priority, you’ll not only find the time to fit it in but feel good about doing so.

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Featured photo credit: juan pablo rodriguez via unsplash.com

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