4 Easy Tips to Help You Walk 10,000 Steps Every Day

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Walking is one of the best and easiest ways to stay fit and lose weight. The gold standard is to aim for 10,000 steps per day to get the most out of it.

However, taking in that many steps can be challenging at times, particularly during the workweek. Who has the capacity? Christopher Travers, MS, an exercise physiologist, gives you some easy ways to reach your walking goals and get in better shape.

According to Travers, “this magic number of steps is the equivalent of moving almost five miles.” He claims that if you walk this distance, you’ll burn between 35 and 120 calories per mile, so it might seem daunting at first. It all depends on how fast you go and how well your body gets used to taking in oxygen and using fuel for energy, he says.

Boost your heart health by walking more

According to Newton’s first law of motion, things that move continue to move. On the other hand, things at rest remain at rest. Other parts of your body that function best when moving, like blood flow, also don’t move if you spend most of your time sitting down. Moving around a lot is good for your heart. A stationary way of life could prompt medical conditions, including hypertension, elevated cholesterol and diabetes among others.

Walking, for example, has the potential to reduce your risk of developing diabetes or heart disease while also lowering your resting heart rate, blood pressure, cholesterol, and blood sugar levels. Additionally, it may assist you in maintaining a healthy weight.

It turns out that daily 10,000-step progress is not particularly challenging. Adding a short walk around the block or to your neighborhood park can significantly increase your daily steps. You do not need to complete a marathon. However, in order to reap the health benefits, it is essential to aim for at least 10 minutes of continuous walking.

At first, you shouldn’t be concerned about how quickly you’re moving or how far you’ve traveled. Begin small. The key is consistency. You are not required to make it intense; all that is required is consistent movement, according to Travers.

Reaching your daily and weekly goals — a little at a time

There are four easy ways to get the benefits of 10 minutes of consecutive walking and add steps to your day almost without feeling it:

• Park in the space farthest from the door in every parking lot. Always Park as far away from your destination as you can, whether you’re at the gym, the grocery store, your workplace, or the mall.
• ake the stairs instead of the elevator. Walking up the stairs will help toward your goal for cardiovascular exercise, too.
• Use the bathroom farthest from your desk or station at work. If you work in a large building, this makes a big difference. You can even find bathrooms on other floors in a multi-floor office building — and don’t forget to take the stairs there and back.
• Walk during your lunch hour. Take 10 minutes from your allowed lunchtime to go for a walk, if you’re able. By the end of the week, you want to achieve, at minimum, a total of 150 minutes of consistent movement. But you don’t have to follow a structured schedule each day. Go for a 10-minute walk during lunch one day, and the next day do a 45-minute walk in the morning before work. That’s 55 minutes toward your goal of 150 minutes. 

You can start small, and build

Start by walking for five minutes each time if you have never done so before. Alternately, aim for three minutes of walking each time if that still proves too challenging or intimidating. You are doing more good for your body than just sitting on the couch and watching TV as long as you get more active.

Your ultimate objective should be to improve your overall health, regardless of whether you aim for 10,000 steps per day or 150 minutes of consecutive steps per week. You’ll find that taking those steps will become easier as long as you start moving every day, says Travers.

Reference: health.clevelandclinic.org

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