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

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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 September 8, 2021

10 Fitness Excuses You Need to Stop Making Now

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10 Fitness Excuses You Need to Stop Making Now

“You can have results or excuses. Not both.” – Anonymous

Human beings tend to only ever do as much as they absolutely need to.

Motivational speakers call this innate trait laziness, biologists call it efficiency. Either way, the fact remains: we are evolutionary wired to minimize time and energy wherever possible.

And this is not necessarily a bad thing. If we weren’t wired this way, we probably wouldn’t have survived this long as a species.

Back in our caveman days, before supermarkets, calories were worth their weight in gold. For cavemen, trying to actively burn off calories would have spelled certain death.

In this light, our fitness excuses make total sense. Our reptilian brain comes up with believable sounding rationalizations to stop us from burning off our precious calories; to minimize time and energy.

Unfortunately, due to our present access to highly calorific foods, the fitness excuses that once ensured our survival, now send us to an early grave.

Below I’ve provided the 10 most common fitness excuses our reptilian minds trick us into believing and why, ultimately, they’re all nonsense.

1. I don’t have enough time.

This is probably the most common fitness excuse of them all.

First off, when you say you don’t have enough time, what you’re really saying is “I don’t have enough time for that”. 

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Do you really think that if you were to add up all the time you spend watching TV and surfing the web throughout the average week you couldn’t replace any of it with a workout?

A 30 minute workout takes up 2% of your day.

Don’t ask yourself how much time you’re going to waste by working out a few times a week. Ask yourself how much of your life you’re going to waste being unfit and overweight.

2. I’m way too tired to workout.

Your mind, when it comes to exercising, is like a spoiled child. If you give in to its demands without a fight, it will see weakness and prey on it often.

If you miss one planned session, you’re much more likely to miss the next. The biggest journey always starts with one step and the biggest failings always start with one step backwards.

You need to show your mind who’s boss. You won’t always have lots of energy when you go to the gym but that doesn’t matter. The only thing that counts is showing up and giving it a shot.

If you’re too tired to workout, change your sleeping habits, not your workout habits.

3. But exercise is so boring!

You don’t want to exercise because it’s boring?

So you find brushing your teeth, taking showers, styling your hair and getting dressed highly entertaining? No. We do these things because we have to. We accept them as part of life.

The people who never miss a workout are the ones who view it just like brushing their teeth. Complaining about it is just pointless. To be successful sometimes you’ve got to do things that aren’t as fun as watching your favorite TV show. That’s just life.

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If don’t enjoy your workouts, you don’t stop working out, you just workout differently. Try crossfit, martial arts, hiking, body building, powerlifting, running, or swimming. Try music. Try anything, but keep showing up.

4. I have no motivation to workout.

If you think you need motivation to train you’re already half beat.

What you really need is meta motivation: the motivation to train even when you’re not motivated. If you rely on your feelings to decide whether to workout or not, you never will. As you know, your feelings are designed to keep you caged up in your comfort pit.  Your feelings want you to be safe, not successful.

That said, there is a trick you can use to get yourself motivated to workout, and it’s  backed up with research. It’s called ‘the few minutes’ principle.

The basic idea is that procrastinators often put off doing certain things because the size of the task in front of them seems too overwhelming. By deciding to just go to the gym for a ‘few minutes’ you’ll often see the workout through to completion.

Are you motivated enough to train for two minutes? That’s all you need.

5. I have kids to look after.

One day your kids might have someone to look after too: you.

Don’t burden them with an ill parent when they have their own kids to look after. And don’t be the kind of parent who tells their kids exercise is good for them but doesn’t follow their own advice. Kids are smarter than that.

If you’re really struggling with managing your fitness and your kids, combine the two. Find a field and play frisbee for a few hours, go swimming, take a walk around the lake and feed some ducks. There are so many fun and cheap ways to exercise with your kids, the only limits are your imagination.

You kids should be your biggest reason to exercise, not your biggest excuse.

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6. I don’t have anyone to train with.

What you’re really saying with this fitness excuse is that you don’t have anyone to talk with while you train. If you’re training properly, you won’t need to talk.

Don’t get me wrong, having a training partner is great but here’s what you’ve got to understand: most people first meet their training partners at the gym. The reason you probably don’t have anyone to train with is because you don’t have many friends who train. Like attracts like.

By becoming someone who regularly trains, you’ll start attracting people into your life who also value health and fitness. You have to earn your training partners, they don’t come free.

7. I don’t feel very well.

After you get into the habit of overriding your fitness excuses and working out regularly, the thought of missing a workout starts to drive you insane. When I broke my jaw in two places the doctors told me I couldn’t lift heavy weights for three months. What did I do? I lifted light weights instead. Train smart, not hard.

At some point in our lives we’ve all pretended to be ill so we could skip a day of school. Some of the better actors among us probably blurred the lines in their mind between real symptoms and those imagined. It’s easy to exaggerate things when it fits our agenda.

If you’re really sick, I don’t recommend you train. But feeling a bit tired or achy – that’s no reason to skip a workout.

8. The gym is too expensive or far.

If you think you need a gym to achieve your fitness goals, you’ve been seriously misled.

The world is your fitness playground. Ever watched a training scene from a Rocky movie? He chases chickens, runs up steps, punches meat, and chops wood. Many people cite these scenes as their favorite.  Something about training dirty and raw resonates deep within us.

There are whole fitness subcultures dedicated to working out outdoors, and without formal equipment. Ever heard of Calisthenics, Tai Chi, Yoga or Parkour? Look them up.

If you want to put on muscle, try some typical strongman training like chopping wood, flipping tires, lifting barrels. Remember, if it’s important enough to you, you’ll find a way. Arnold Schwarzenegger made his own gym equipment out of chairs and sticks for the first year he trained. He claims he gained 25 pounds of muscle from doing this.

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9. I don’t know how to train properly.

If you’re reading this article, you’re obviously more than capable of figuring this out. The internet is brimming with routines and training tips. This site alone will give you more than you need. Read these 10 tips for better workouts, perfect for beginners.

However, it’s important that you don’t get too engulfed in the theory of ‘training properly’. Like most things in life, you learn best on the job. Ask people in the gym to show you how to use proper technique, then practice through action.

People love giving out tips. You might even get a training partner out of it.

10. I feel intimidated by the fit people there.

This is normal and everyone has this when they first start out. The environment is new, everyone there looks like they know what they’re doing. You feel like you’re in someone else’s home.

The number one reason you feel intimidated when you go to the gym is because you don’t go enough! If you started going regularly you’d get used to the place, the people and your fitness would improve. Everyone knows training improves your confidence. Just stick with it. It’s something you’ll laugh at a few months down the line.

Anyone can get in great shape. Anyone can become fit. But very few people ever do because they give in to their natural inclination to minimize time and effort.

Stop making excuses and just stick with it for two months. After that you’ll be finding excuses to workout even when you do have important stuff to get on with.

Featured photo credit: United Artists, Chartoff-Winkler Productions via Rocky (1976)

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