Depending on where you live and the kind of job you have you are not taking enough steps. For instance, if you live in New York City you probably take public transportation and you have to walk to the train station or bus stop. On the other hand, if you live in Long Island you probably do more driving than walking. People living in the same state can have a big difference in how much walking or stepping the do on a day to day basis. But you don’t have to move to start stepping.
Outside of metro areas like New York the average American walks 3,000 to 4,000 steps a day or just under 2 miles. You decided to find out just how many steps you log a day, and unfortunately, your fitness activity tracker caused you a great deal of shame when you realized just how far you are from reaching your goal of 10,000 steps a day. So, what do you do? Why a 10,000 steps a day you wonder? How did they decide on this number?
10,000 steps is equivalent to approximately 30-60 mins of physical activity per day. The American Heart Association recommends this duration of time to meet the physical activity requirements. Therefore, if you cannot walk for 60mins at one time, then the steps you take throughout the day can make up for that time. Every step counts.
If you are a secretary, police officer, lawyer or teacher according to research done by University of Wisconsin and published by the American Council on Exercise you take the least about of steps daily. The same studies found that mail carriers and custodians took the most steps. But you don’t have to change careers to start stepping . Instead of getting overwhelmed with how to get the additional 6,000 or 7,000 steps you need, start thinking about how you can add the extra step. In other words, don’t add in all the steps at once, gradually add 1,000 steps a day each week until you work up to the 10,000. This approach will be much easier to do, especially if you have any limiting physical ability , health issues or too busy.
Habit Forming Routine
As you add steps each week, you are forming new habits, and the longer you continue in that habit, the more chance you have of sticking with it. Remember, it is not just about a number. What truly matters is that you are walking towards a lifestyle change for the better. Each step helps lower your risk of obesity, heart disease, high blood pressure, diabetes, and even depression. What better reasons can you have for starting your new fitness routine that will get you to your goal of 10,000 steps a day.
Here are 10 practical ways to bolster your steps each day to reach your daily and weekly goal. Strive to add one or two of these to your daily routine. Then add more the following week. Keep going until you achieve your coveted goal. Then, be determined to stick with your new healthy habits and routine.
• Park farther away from building entrances, as long as it is safe to do so. If you use public transit, get off a stop earlier and walk the rest of the way.
• Take the stairs – up and down, because even descending stairs will count as steps.
• Schedule 30 minutes a day to walk with your mate, your children, a coworker, or a friend. When you set an appointment and know the other person is expecting you to go, it is much harder to cancel.
• Don’t forget Fido! Walking the dog is good for both of you. Strive for at least fifteen minutes or more of serious walking, not just stopping to sniff everything.
• When shopping, make an extra lap around the store. Not only will you log extra steps, but you might spy that item you couldn’t find earlier.
• Chores count towards steps. Mowing the lawn, vacuuming, washing the car, even carrying laundry up and down stairs – it all adds up.
• Play your favorite 5 dance songs when you get home from work. Dance around the kitchen as you put things out for dinner. Get the kids involved in the dance party.
• When flying, use the time in the airport to get in bonus steps. Walk as much as you can in-between flights. You will have plenty of time to rest while on the plane.
• At work, take a walking break. Go outside and walk around the parking lot or building. If you have to stay inside, walk up a few flights of stairs and then back down. Grab your coffee then head back to your desk. You will feel more invigorated and mentally ready to get back on task.
• Don’t fast forward through commercials during your favorite TV show while lounging on the couch. Make yourself get up and march in place with arms extended out in front of you and bring your knees-up to your hands. You will be amazed at how many steps you get from walking during the commercials in just one episode of Survivor.
10,000 is the equivalent 60 minutes of activity or 5 miles. Depending on your weight you can burn about 200-600 calories per day from doing 10,000 steps .Why not start now.