The simplest way to reach your fitness goals is to increase your daily step count. It’s a great way to get you moving more often to spark up or resume an exercise habit. Even if you have been exercising routinely for years, it may not be enough to combat the ill effects of hours of sitting. That’s why adding more steps to your day is not only beneficial for your waistline but also for your overall health - lowering the risk of high blood pressure, heart disease, diabetes, etc. Yes, we know that walking is not a major calorie burner, (only 100 calories per mile) but working on mileage can really help in making a big difference in your weight control. A research conducted at Harvard Health Watch (2009) highlighted that individuals who walked regularly gained significantly less weight than those who didn’t.
You must have heard that every individual should walk at least 10,000 steps a day, but this is not applicable to everyone as everybody's daily activity level is different. UK’s National Health Service highlighted that an average British adult walks between 3,000–4,000 steps a day. Suddenly jumping from 3,000–4,000 steps to 10,000 could be overwhelming for both your body and schedule. Today we have got some simple tips, which will help you in breaking down your goals in smaller and more manageable ones. Follow these tips and aim to add about 500 steps a day, which will eventually lead your way up to 10,000 daily steps!
a) Walk Reminders
There's no need to fit in all you steps in a single go. To gain more benefits and squeeze in more steps it is better that you spread them out throughout the day. If you often get stuck in work, try setting a reminder for every hour, and spend 10-15 minutes walking. If you’re able to repeat this five times a day, you may reach your 10,000 step goal before you leave work!
b) Walking Buddy
A good idea to spend some time with you family and also squeeze in some steps would be to go for a post dinner stroll with your family. Also, you can spend some time with your friends in the morning by going for a power walk with them. Sharing your steps with someone else is a great way to stay accountable and stick to your daily goal of walking more.
c) Opt for Indoor Walking
It becomes difficult to fit it the extra steps, in case you get free for walking only at odd hours. The great news is there are plenty of indoor walking DVDs. These DVDs allows you to mix and match your miles to create your own personal walking plan every day. This is a simple yet great trick to have more daily steps.
d) Walk while you Talk
Make a simple rule - every time you talk on you phone, you will walk. Whether you are in your office or at home, simply pace around your location. Turning every phone conversation into a walking one can increase your daily step count almost effortlessly.
e) Say No to Convenience
You must have heard about taking the stairs instead of elevators or parking far away from stores while you go shopping, but the concern is how often often do we actually do it? Sure, it’s more convenient to use the closer parking spot and to take the elevator, but don't forget that just a little more effort into your routine will actually help you in reaching your daily step goals.
No fitness gadget proves to be as helpful in weight loss as the old-fashioned and traditional walking does! Walking is a great way to lose weight and in particular body fat. Walking/Running as an activity falls under the category of aerobic exercise as it:
A. Increases the heart rate
B. Increases the rate of breathing and thus the amount of oxygen transported to the muscles
You must have constantly heard that a person should walk about 10,000 steps (5miles) in a day to lose weight and improve his overall health. But is this number really magical with visible results or is it just a hype? To get to the core of this, we explored the results of varied studies that have been conducted in this respect and got to the following conclusion:-
Basically, the popularity of the concept of walking 10,000 steps in a day was originated in Japan. There was no scientific authenticity of the number, but over the time it has proved be a strong indicator of an individual's activity level throughout the day. Today, the World Health Organization (WHO), US Centre for Disease Control, US Surgeon General, American Heart Foundation, US Department of Health & Human Services, and the National Heart Foundation of Australia all recommend that an individual should take 10,000 steps a day(a realistic goal that is achievable by people of all shapes, sizes and ages) to improve their health and reduce the risk of disease.
An inactive person takes around 3,000 steps in their daily household chores. Unless you have an active job, it would be really difficult to log 10,000 steps just with daily activity. Ten thousand steps is approximately five miles of walking during the day. Most people achieve it by engaging themselves in sustained walks or runs. Along with this, some additional benefits of walking 10,000 steps in a day include – reducing the risk for diseases, lower BMI, reduced waist size, increased energy, and less risk for Type II diabetes and heart disease. Not only this, a recent study of the 10,000 steps a day method reported conclusive health benefits.
Use Pedometer for better results
The total number of calories burnt while walking is directly proportional to your weight and the speed of motion. Till now your the success of your weight loss journey was measured using scales, or by a measurement tape. It's high time to have a personal trainer with no heavy costs attached – Pedometer, which is an amazing tool that can measure your daily activity, and give instant feedback.
James Hill, PhD, a well-respected obesity researcher, and co-founder of the National Weight Control Registry (NWCR) says that, “You don't need to run marathons to control your weight, just strap on a pedometer and lace up a pair of sneakers and put one foot in front of the other.”
A pedometer helps in estimating your steps and associated calories burnt. Also, you can use the following pedometer-calorie calculator to estimate the number of calories burnt. All you need to know is your approximate steps per mile. For a broader outlook, each 2,000-2,500 steps is about a mile. Walking a mile burns about 80 calories for a 150-pound person. Taking your weight as the base, walking 10,000 steps on an average, burns between 250 - 600 calories. If you walk 10,000 steps per day you will be able to lose your weight in a proportional manner.
Tips for a Newbie
1. Give your body and mind time for perfect adjustment and also set realistic step goals.
2. Don't forget that to achieve permanent weight loss – the three vital keys are - consistency, patience, and time.
3. Also, don’t over do it in the beginning, maintain consistency in your actions. Most of us approach exercise or diets like a bull in a china shop, all Gung-Ho for the first couple of weeks and then disaster strikes.
Easily complete the 10,000 steps in a day challenge
There are many ways to increase your daily steps. Use your imagination and come up with your own list. For starting following tips can be highly beneficial:
1. Plugin you ear pods, play your favorite music and go for a walk/run! This will not only help you complete your daily step goal, but will also destress you!
2. Take a walk with your spouse, child, or friend
3. Walk the dog
4. Use the stairs instead of the elevator
5. Park farther from the store
6. Better yet, walk to the store
7. Get up to change the channel
8. Window shop
9. Plan a walking meeting
10. Walk over to visit a neighbor
11. Get outside to walk around the garden or do a little weeding
Walking is an excellent and healthy way to lose weight. Combine your walking habit with strength training workouts and you will be able to build muscle content, which burns calories at a higher rate than fat, even while you’re resting. The entire weight loss regime with a walk is quite simple: Move more, eat a little less! Walk 10,000 steps a day and trim your portions by a quarter and you will surely lose weight.