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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

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Published on December 12, 2019

30-Minute Morning Workout Routine for Maximum Fitness

30-Minute Morning Workout Routine for Maximum Fitness

Thirty minutes in the morning is about the usual time people can comfortably set aside nearly every day to dedicate towards something to better themselves. What can we really do in such a short amount of time? Is it good to start working out in the morning and how do I start?

These are all the usual questions I hear when people ask me this question. My simple reply is always yes.

Any movement is better than no movement at all. Since it is the very minimal time, it would be better than you do it way more often, maybe around 5-6 times a week.

The Best Morning Workout Routine

The best workout regardless of the time of the day is going to be something that you can ultimately stick to time and time again. If you’re starting out, this might mean just walking for 15 minutes until you are sure that you can keep this routine then add something more challenging.

Making a habit is number one. Remember, any movement is good movement.

Here’s a short routine I designed to focus on hitting major muscle groups with the least amount of time.

Warm-Up

Every workout requires a good warmup that will increase the heart rate, body temperature and help all the muscles, tendons and ligaments be prepped for movement. This can take different forms for varying fitness levels, ranging from a brisk walk, jog or light run.

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Ideally, we would do this for about 5 minutes, for the sake of time, we will reduce it to about 2.5 minutes.

Dynamic Warm-Ups / Movement Prep

Another very important part of a workout. Helping “unlock” that range of motion in a joint to help tolerate movement under load. This a very important part of a workout as it may help prevent injuries during a workout.

Here is a list of dynamic stretches with videos and tutorials.

Sample Routine:

Muscle Release & Activation

Another optional warm-up is releasing and activating your muscles. You can choose tools such as a lacrosse ball and a foam roller.

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Here is a list of muscle release and activation exercises.

These you could do for 1 set of 15 – 45 seconds each.

Sample Routine:

  • Chest (1 Set of 15 – 45 seconds each)
  • Back (1 Set of 15 – 45 seconds each.

This workout should take over 15-30 mins long.

Goblet Squat to Dumbbell Chest Press (Back to Back)

2-3 sets of 12 reps(per exercise), 30 seconds rest.

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Romanian Deadlift to Dumbbell Row (Back to Back)

2-3 sets of 12 reps (per exercise), 30 seconds rest.

Plank

2 sets of 1 min, 30 seconds rest. Pick any variation you want!

Stretching

Post-workout stretching is so important and many times ignored. After your workout you are tired and just want to get out of the gym and just go home and go to sleep. We have all been there. But taking those few extra minutes to stretch and relax can be very beneficial. It can help improve our flexibility as long as we are consistent with it, helping reduce that post-workout tension, tight legs, tight back which can all be pretty nagging the day after or two days post-workout. Stretching can also be very therapeutic when it comes to mental clarity and help us feel a lot better.

Stretching Routine (15 seconds per side)

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Bonus: How to Start Working Out in the Morning

Sometimes morning workouts don’t feel good. This is totally normal if you aren’t used to waking up early in the morning. Movement is good at any time of the day especially if you only have time in the morning.

Keeping the same old sleep routine and expecting to feel different isn’t the answer. When you wake up in the morning, you want to feel ready to go and energized, not sleep deprived and hitting snooze.

Getting to bed hours earlier is very important. Ideally about 7-8 hours of solid sleep, this is not including the time it takes you to fall asleep. About 2 hours before bed, turning off all the lights, televisions and cellphones may just help you be able to fall asleep quicker.

If you want to be fitter and stay energized, simply make as little time as 30 minutes a day to workout!

More Workout Routines

Featured photo credit: Julia Ballew via unsplash.com

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