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.
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.
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.
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.
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!