Being physically active is one of the best things you can do for your health and walking can help, if you set a goal of around 10-thousand steps a day. Having a high daily step count like that can actually save your life, according to a report from the CDC, National Cancer Institute and National Institute on Aging. The more steps you take, the bigger the benefits you get in reducing the risk of death and disease.
Reaching those 10-thousand steps every day won’t happen on its own, but these tips from fitness experts can make it easier.
- Schedule your walks ahead of time - Rose McNulty, a NASM-certified personal trainer and NASM-certified nutrition coach, says the issue a lot of people have with walking is just finding the time. She explains that 10-thousand steps is about five miles and a typical pace is about three miles per hour. By planning out your steps throughout the day, you’re more likely to get them all in.
- Hit the treadmill for some cardio - Jogging or running will help you reach that step goal faster than walking, plus you get that cardio workout, too.
- Find a walking buddy - Making your walk a social activity may help you stick to it and even look forward to it. Doctor of Physical Therapy Alex Stone recommends taking after dinner strolls with loved ones to promote bonding and keep everyone active. During solo walks you can also call a friend to enhance the experience.
- Start early in the day - Kickstart your morning with a walk to boost your metabolism and energy levels while helping to ensure you’ll reach those 10-thousand steps.
- Take advantage of work breaks - Use lunch and other shorter breaks to get up, move around and take a walk when you can. Bonus - it also helps refresh your mind and lower work-related stress.
- Park farther away - It’s an easy way to increase your step count on the way to your destination.
- Take the stairs - Climbing stairs gives you more health benefits than walking down the street, so skip the elevator when you can.
- Wear a fitness tracker - They give you a visible reminder of your progress and motivate you to reach your daily step goal, according to nutritionist and Ace Certified Trainer Mary Sabat.
Source: Best Life
- Good news - the steps you take walking around looking for your keys and phone totally count!
- I have a job where I sit. Desk/computer, studio microphone. Lots of sitting. So this is hard.
- I don't have a walking buddy.