Walking 10,000 steps a day has been adopted as the gold standard to improve fitness, but unfortunately, there aren’t any studies to prove it true. Some studies say that walking 7,000 steps a day is just as beneficial. When you set a goal to walk 10k steps, you’re normally committing to increasing your activity level and that’s what is important. You can also boost the benefits you receive from walking by modifying your intensity level between high-intensity and recovery, which turns it into a HIIT—high intensity interval training—workout.
If your stride and pace are average, you’d take 3500 steps every hour, so you’d have to walk about three hours to fit in 10,000 steps a day. It isn’t impossible, since you don’t have to do all those steps at once. Most people average about 3,500 to 4,000 steps normally, without adding extra steps. Consider options like parking further from the store and walking or walking to lunch to add a few extra steps. If you’re ambitious, take the stairs instead of the elevator.
Studies have determined that sitting too long is just as bad as smoking and you need to get up and move at least once an hour. If you have a sedentary job, set the timer on your phone to ring once an hour. When it signals you that time is up. Stand up, move around and pace a bit near your desk. You’ll clear your head and be more efficient, while boosting the number of steps you take. If you have to take a bathroom break, go to the furthest bathroom from your location to add even more steps.
If you’re waiting in line, do a little pacing. If you feel self-conscious, let the person behind you know your paces are steps you’re accumulating. Do you stand in front of the microwave waiting for cold coffee to heat? Don’t watch that cup rotate but walk around the kitchen instead. If you’re watching TV make a commercial break a time to get in extra steps by walking in place.
For more information, contact us today at Prime Fitness Studio