Imagine, just 10,000 steps a day for better health!
Walking! But that takes so much time, you say. Yes it can, but it’s something you do every day anyway. You just have to up your game and walk just a little more than usual. And if time is an issue, why not give brisk walking a try? Ten thousand is not as many as you think when you break it down hour-by-hour throughout the day.
|Brisk walking, sometimes referred to as speed walking, is a type of exercise where a person walks quickly in order to increase the heart rate and get in shape. It can be a great way to lose weight and increase physical fitness, and is very easy to do.
~ bing.com – brisk walk
Brisk Walking = Endurance
Brisk walking is great exercise, and like other endurance exercises, it can increase your heart rate and breathing. Endurance exercises keep you healthy, improves your fitness, and helps you do the tasks you need to do every day. If walking for the recommended 30 minutes a day is difficult for you, try walking for 10 minutes at a time, three times a day.
Remember, as your endurance improves, you should try walking for longer periods until you can advance to a single 30-minute walk. Be sure to be patient. For some it may take several weeks before you feel your progress. Don’t get disappointed and don’t give up!
Likewise, as your walk becomes easier, add new challenges. Try climbing a small hill, extending the time you walk, increasing your walking pace, or adding an extra day of walking.
Keep in mind that step counters are great tools. They can help you keep track of your walking, set goals, and measure your progress, making the experience simple and easy.
Most inactive people get fewer than 5,000 steps a day, and some very inactive people get only 2,000 steps a day, so strive to be as active as you can. And you may be doing more walking that you realize – you can track your steps by wearing a step counter for a few days to see how you’re doing. And be sure to record your progress – download our weekly workout journal to record your steps.
If your steps are:
- Fewer than 5,000 steps a day, gradually add 3,000 to 4,000 more steps a day.
- About 8,000 steps a day, you’re probably meeting the recommended activity target.
- 10,000 or more steps a day, you can be confident that you’re getting an adequate amount of endurance activity.
- 10,000 steps a day comfortably, try for 15,000 steps a day, which would put you in the high activity group.
Here are some products to help you calculate your steps (click image to see more info):
Let a fitness tracker record your steps, heart rate, and more for you!
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Amazfit Verge Smartwatch with GPS
Check out these pedometers!
|PINGKO Pedometer||WEGO Pedometer|
Try a Fitness Tracker App!
|Mobyi Run / Walk||Map My Run
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Fitness Shoes and Clothes to last 10,000 steps
Choosing the right clothing and shoes for the exercise and physical activity you plan to do is important. For example, make sure your clothes and footwear are both comfortable and safe. You can’t safely brisk walk your 10,000 steps if your shoes are too lose-fitting, so make sure you have the proper fit. Here are a few things to keep in mind as you shop.
Shoes for 10,000 steps a day
- Choose shoes that are made for the type of physical activity you want to do.
- Look for shoes with flat, non-skid soles, good heel support, enough room for your toes, and a cushioned arch that’s not too high or too thick.
- Make sure the shoes fit well and provide proper support for your feet.
- Check your shoes regularly and replace them when they’re worn out.
- You need new shoes when:
- The tread is worn out
- Your feet feel tired after activity
- Your shins, knees, or hips hurt after activity
- Choose clothes that work with your activity. Loose shorts are perfect for basketball, but not for yoga.
- Make sure your exercise clothes are comfortable and let you move easily.
- In cold weather, wear layers, such as a jacket or top over a t-shirt, so you can take off layers as you warm up.
- Wear clothes that let air circulate and moisture evaporate.
You might also like our women’s activewear selection…
Do you use a fitness app? Would you recommend it?
Because of the great Fitbit app and its ability to record all exercise, we use a Fitbit. But, if you only use the app for recording walking/running distance, then you may be able to find a good app that’s cheaper. But let us know if you have an app you like. We’d love to hear from you!
Above all, stay active. If 10,000 steps isn’t possible then go for a walk, record your steps and see if you can build on that the next day. The following week, try to increase that number, and so on. Bottom line: Have fun and you’ll be more likely to make your steps part of your active lifestyle.
Thank you for spending time with us today. Wishing you the very best of health!
Source: NIH Go4Life