Imagine, just 10,000 steps a day to get healthier!
Walking! But that takes so much time, you say. Yes it can, but it’s something you do every day. Just do a little more than usual. And if time is an issue, why not give brisk walking a try?
|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. As your endurance improves try walking for longer periods until you can advance to a single 30-minute walk. Be sure to be patient – it may take several weeks before you feel your progress.
As your walk becomes easier, add new challenges, such as climbing a small hill, extending the time you walk, increasing your walking pace, or adding an extra day of walking.
Also keep in mind that step counters can help you keep track of your walking, set goals, and measure your progress.
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 you get:
- 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!
Amazon Best Seller!
Amazfit Verge Smartwatch with GPS
Check out these pedometers!
|PINGKO Pedometer||WEGO Pedometer|
Try a Fitness Tracker App!
|Mobyi Run / Walk||Map My Run
Sold by: Amazon Digital Services, Inc.
Fitness Shoes and Clothes
Choosing the right clothing and shoes for the exercise and physical activity you plan to do is important.
You want to make sure your clothes and footwear are both comfortable and safe for you to be active. It’s good to try on several items to make sure you have the proper fit. Here are a few things to keep in mind as you shop.
- 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 maybe 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 and recommend it? We use fitbit because of its ability to record all exercise. 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. Leave us a note in the comment section with your recommendation. We’d love to hear from you!
Thank you for visiting with us today. Wishing you the very best of health!
Source: NIH Go4Life