Health and happiness this New Year!
We are all interested in improving our health and the myriad of New Years resolutions and (soon-to-be) discarded gym memberships are proof of that. However, do you realize that simply by taking a few extra steps to improve your health can have HUGE benefits? In fact, a lot of health professionals recommend trying to get in about 10,000 steps in a day. This adds up to about five miles each day for most people, which includes about 30 minutes of daily exercise—satisfying the CDC’s recommendation of at least 150 minutes of moderate exercise per week.
“HOW IN THE WORLD?”
However, we are all busy. In fact, there never seems to be enough hours in the day to get everything done. So the idea of getting 10,000 steps a day might be a bit daunting. Let’s look at ways to get 10,000 steps into your day.
- Whenever possible take the stairs rather than the elevator. Believe it or not, this can add up to 500 steps a day.
- Always park at the far end of the parking lot rather than closest – Here’s another 500 steps a day.
- Treat your dog to a nice long walk through your neighborhood.
- Go on a prayer walk.
- When you are doing laundry or doing the dishes, make numerous trips. This can add up to 300 steps.
- When you are talking on the phone, walk around the house in a slow, steady pace.
- Rather than using email at the office, walk to your co-workers desk. Here’s another 500 steps a day.
- Make a walking date with your partner, family, or friends.
- If you are waiting for your flight, take a stroll up and down the airport corridors. Believe it or not this could add up to thousands of steps.
- Walk to do your errands.
- Make it a family game. How about a scavenger walk? You can tick off the list as you spot items on the list.
- Walk on a treadmill while watching your favorite television show.
- Convert your steps to cycling if you prefer biking to walking. Approximately 100 calories burned equals 2000 steps walked.
- Go for a 2.5 mile walk – that will take care of 5000 steps. If you are really fit, go for a 5 mile walk, and you will have your 10,000 steps in.
STAY MOTIVATED
You don’t have to do it alone. Kylie and I love the accountability of working out together and with our Camp Gladiator group – we get a TON of steps in that way! Additionally, there are a myriad of “fitness wearables” on the market designed to help keep you on target and motivate you to get those last few movements before the day’s end. We are partial to the Apple Watch, but we hear great things about Fitbit and Garmin brands as well. Try one out and see if it works for you. There are even really cheap versions you can find on Amazon just to get you going.
If you haven’t been walking or have been leading a relatively sedentary life, don’t try to do 10,000 steps right away. You are going to have to start slow and work your way up. You can keep a log if you like so that you can see your progress. Not only will you be getting fitter, you’ll lose body fat, and gain lean muscle mass. Now that’s exciting!