You're probably always hearing health & fitness professionals say to get in your daily steps.....& they're not wrong! Your 45 minute lift at the gym or 1 hour spin class is amazing BUT your body needs movement outside of those purposeful times of exercise. To achieve the optimal health we all strive for, prevent chronic illness, & enhance longevity, we need to get other movement in DAILY. The recommenced about is about 7,000-10,000 steps a day!
"Movement and physical activity in general confer benefits on the vascular system, the heart and delivering oxygen rich blood to the muscles and organs. There are so many molecules released that have positive effects on our body for blood pressure, cholesterol, glucose regulation and more" - Sandra Billinger, PhD professor of neurology comments on the impact of daily steps & the benefits.
10,000 steps may feel like a large, unattainable number to hit in a day BUT if you're intentional about how & when you move, it can be easily achieved in creative ways!
The average American gets in about 2,000-4,000 steps in a day anyway, that is just living daily life & not associated with scheduled walks or exercise. So what's an extra 6,000-8,000 steps in a day?!
Here are 12 creative ways to get in extra daily movement:
park far away from the store
take the stairs vs. the elevator
take a lunch break walk
if you work from home, get a desk treadmill (off Amazon!)
if you're chatting on the phone with a friend or family member, hop on the treadmill or go for a walk while you chat
walk places instead of driving (if destination isn't crazy far)
find a walking buddy to hold you accountable & make walking a social activity
make your next date night a walking date night
join an adult sports league in your area
consider getting a dog, if that makes sense :), if you already have a pup take them out for longer or more frequent walks
take that second trip from your car
if you commute to work, get off your bus or train stop 1-2 stops early & walk the remaining distance
Here's how to get started with increasing your daily step count:
track how many steps you average now - use your Apple Watch, FitBit, or phone to track this (or any other way that is available to you)!
if your step count is low to start & 10,000 steps seems bonkers to you, start by increasing steps / day by 1,000 (an extra 10-15 minutes of movement in your day)
continue to increase your daily step count by 1,000 each week until you're able to accomplish 10,000!
something to note: every extra 2,000 steps you get is approximately 1 extra mile (an additional 20-30 minutes in your day)
do what you can with what you have available by being intentional with your time!
Happy walking :)
Be Well,
XO,
Giulia
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