We all know that physical activity is beneficial for our physical and mental health, and that’s why the famous recommendation of taking 10,000 steps a day is widely promoted. But how can you walk every day to reap these benefits?
The theory of 10,000 steps is a widespread recommendation that has been around for decades and probably originated in 1965 when a Japanese company created a device called Manpo-kei, which translates to “10,000 meters of steps.”
Marketing tactics aside, 10,000 steps a day, equivalent to about 8 kilometers, is still good advice with undeniable advantages.
Several studies have shown that walking has positive effects on physical fitness, blood pressure control, the prevention of cardiovascular diseases, and even depression.
As a unit of measurement, ten thousand of anything may seem like a lot. However, when it comes to walking, this goal is more achievable than you might think.
Of course, those who are still working remotely or have limited time may need to make a little effort, but it’s still feasible.
How?
You don’t need to take time away from work and plan long walks to be more active. There are some strategies to implement during the day that will help you reach the goal of 10,000 steps a day.
How to Walk 10,000 Steps a Day: 6 Tips
1. Incorporate Walking Into Your Daily Commute
If possible, walk to work or walk your children to school.
If you usually take public transportation, consider walking to a more distant stop or getting off a few stops early and completing your journey on foot.
The same goes for those who drive: parking farther away will help you reach the goal of 10,000 steps a day.
2. Break Down The 10,000 Steps Into Small Blocks
The easiest way to achieve 10,000 steps is to break it down into smaller blocks.
Working in an office makes it easier because, unintentionally, you move around more.
For those working from home, take a 10-15 minute walk before starting your workday, another after lunch, and finish the workday with another 15-minute walk to clear your thoughts before idle times.
Breaking physical activity into these segments not only meets the daily 30–45 minutes of exercise requirement but also provides ample opportunities to enjoy fresh air and the resulting mental health benefits.
3. Run Errands on Foot
Let’s say it’s Saturday morning, and you have a number of errands to run. Instead of driving between activities, park centrally and walk to and from each errand. Even better if you can complete all your errands on foot from home.
Yes, it will take more time to complete all the tasks, but this will add movement to your day, providing incomparable health benefits.
4. Move Every 45 minutes
We know that our brains work better during short time periods. This means you can set a timer every 45 minutes to take a break from work, get up, and move around a bit.
No need to cover long distances; simply walk around the office, step outside to the garden, or climb up and down the stairs.
Four 15-minute breaks add up to an hour of exercise per day. When combined with your other daily movements, you’ll reach 10,000 steps in no time. Your brain and body will thank you.
5. Find a “Walking Buddy”
Having someone to walk with not only makes us more accountable, but also keeps us company as we strive to achieve those famous 10,000 daily steps.
Another advantage of walking with a companion is sharing social moments, which we know has various benefits for both our mental and physical well-being.
6. Take More Trips
We’re not saying you have to become the next Forrest Gump and cross the United States on foot, but you’ll be surprised at how quickly you’ll reach your daily goal by making small changes.
For example, when unloading groceries from the car or moving laundry from one room to another, we tend to try to make as few trips as possible, piling as many items as we can onto our arms.
Instead, try to make one extra trip than necessary, perhaps taking one grocery bag at a time. Every extra step you take will be crucial in reaching your goal.
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