10,000 steps, roughly 5 miles a day...seems like a lot right? Especially this past year when we have all been home more and subsequently getting less movement. But, if you're not actively moving throughout the day, you're losing out on major health and weight-management boosters. No matter what your fitness level, setting a goal to move more can be a motivating way to improve your health and reach your fitness goals.
Here are some ways of breaking up that big goal throughout the day into manageable chunks that will get you up and active for a healthier body.
1. Consider breaking your step goal into three smaller goals throughout the day: a morning walk, a midday walk, and an evening walk.
2. Power Hour. Challenge yourself each day to accumulate as many steps as possible during one hour of the day. This could be in the morning before your morning routine or as part of your daily workout.
3. If you have a pet, the easiest way to accumulate steps in a day is to walk your dog! Pets are the best fitness partner around! Set a daily routine of walking in the morning and the evening—yes, on top of exercising or, on a rest day, as your exercise. No dog? Volunteer to walk the dogs at your local shelter or sign up for a side gig as a dog walker!
4. Wear a FitBit, Apple Watch, a Whoop, any kind of activity tracker! These devices that track your steps and overall activity each day will give you reminders to get up and move and will encourage you to take a longer route, use the stairs—and then some. These devices hold you accountable and can be great motivators!
5. Find a walking buddy! You know that we believe in strength in numbers when it comes to fitness! Exercising with a friend is much more fun and will keep you accountable. Make a plan to get out and walk a couple of times a week with a friend!
6. Multitask to get more steps in! Have a work call? Get up and walk while you're on the phone! Same while FaceTiming with your family - get those steps in! Instead of just watching TV - use your treadmill while watching. Better yet, visit us and come to our cardio cinema!
7. Lastly, we all know the common advice to park further away, walk to the furthest restroom in the office, or to take the stairs whenever possible. These small bits add up!
Need some additional motivation as to why walking is so good for your health? Check out these facts:
- Researchers estimated that doing just 20 minutes of brisk walking every day, or the equivalent (which would burn about 90 to 110 calories), would reduce your risk of early death by 16 to 30%. There was a greater impact for people of normal weight, but “even those with a higher BMI saw a benefit,” researchers said.
- People who took regular walks were more likely to report they had a good night’s rest compared to non-walkers, even if they slept the same amount, according to the National Sleep Foundation. Moving boosts your daytime energy levels, making it easier to fall asleep at night.
- A daily 30-minute walk can help prevent heart attacks, strokes, and diabetes, according to the National Institute of Health.
Get up and get out and WALK! Especially now that the weather is getting nicer 🙂