7 Simple ways to get 10, 000 steps per day
Putting One Foot in Front of the Other
An easy way to be more active without trying too hard, is to walk- be it for work or for leisure. Set yourself a target of walking 10,000 steps a day- it helps you to increase the amount of physical activity in a fun way. The fitness tracker you have bought must inspire you to be more active. These devices come programmed with a goal of 10,000 steps per day, a number said to help reduce your risk of heart disease, high blood pressure and more. And while gym-hitters won’t be intimidated by this number, it can be difficult for others. The good news: By making a few small changes in your daily routine, you, too, can clear that hurdle.
Why 10,000 Steps a Day?
The American Heart Association and the Centers for Disease Control and Prevention has endorsed the idea of walking 10,000 steps a day. It is recommended for helping keep you fit and warding off disease. But, attaining 10,000 steps in smaller increments throughout the day may be more manageable than trying to complete 10,000 steps in one go, believe experts. Anything you can do to avoid prolonged sitting will benefit your health.
Walking to Work
When you want to increase your steps, start by walking to work. If that’s not possible due to your geographical location or because of the distance being too much, you could simply get off the bus a stop earlier or park your car a little farther from your destination. This is sure to boost your step count, with little extra effort from you. Take every opportunity to get up and active.
Ditching Elevators and Taking Stairs
Once you reach your office building, don’t just immediately take the elevator. Make a beeline for the stairs, and use them when you leave for the day as well. Bonus: You might even get out of the building faster. Most people at the office use an elevator, so the steps are usually empty. Never underestimate how good a workout step climbing is.
Taking a Break
Make it a point to not just sit at your desk all day. Sitting all day isn't a recipe for good health, so make sure to take a break. While you're at it, rack up some numbers on your tracker as well. “Take a break during your day, and go walk up and down a flight of stairs. It only takes a few minutes, but the benefits are huge.
Breaking it Up
Walking 10,000 steps a day is a difficult task, no matter how you slice it. But, the idea is to tackle it in smaller chunks. This way, you might find it less daunting. Go about it like this: Aim for 2,000 steps before work, 2,000 midmorning, 2,000 at lunch, 2,000 mid-afternoon and 2,000 in the evening. It will make hitting your goal much easier.
Not Rushing In
Keep one thing clear in your mind: Just because your fitness tracker is telling you to hit 10,000 steps doesn't mean you should. Take it slow; doing too much too quickly can backfire and cause physical injuries. People who are not currently exercising, aiming for 5,000 or even 2,500 steps a day may be more appropriate. This is more than they are currently doing and will be beneficial over the long term. When it becomes easy, you can progress gradually to 7,500, then 10,000 steps a day and so on.
Reminding Yourself the Motive
Ah, those lazy days, when we'd rather do anything but move around! We all have them, but we should know how to deal with them. When those days strike, remind yourself of your goals. Ask yourself why you are trying to be more physically active. Connecting to a bigger purpose, whether it’s trying to be healthy, increasing your quality of life or trying to be a positive role model for your children can be a powerful source of motivation.
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