National Walking Day - April 6
The first Wednesday in April is National Walking Day and it encourages Americans of all ages to get out and stretch their legs and get their hearts pumping. The American Heart Association sponsors this day to remind people about the health benefits of taking a walk. Wear your sneakers (or take them with you) to work, and at some point in the day, take a 30-minute walk. So here are a few ways to get 10,000 steps a day in and try to get moving every day.
Health and Moving More
Are you trying to improve your health by moving more? One goal that many people have set for themselves is to walk 10,000 steps a day.
Studies have shown that 10,000 steps is the amount needed for good health and weight loss. The help of our health watches like Apple’s iWatch or a Fitbit can help us reach our goals. They count our steps, monitors our heart rate, tells us how many times we’ve climbed a flight of stairs each day, and tracks our sleep.
Getting in 10,000 steps is about 5 miles and is a good goal to work toward. It isn’t a one size fits all though. Use a step tracker to help you determine your current level of movement. How many steps do you take now? Once you know, double it.
Start small, 1,000 steps, 2,000 steps, etc…then try increasing your steps each week. Get outside, walk around the house or get a treadmill. Try more of these ideas below.
Tips for Sneaking in More Steps
1. This may sound crazy, but make a go to “Loop” in your home. I promise, it works. Mine is down the hallway, around the island and down the stairs, back up the stairs, around the island and down the hallway again. This works great for extra step while listening to a podcast or brushing my teeth and even waiting for my car to heat up before going somewhere.
2. Walk outside with a podcast on or just enjoy the sound of nature. Take your furry friend out for some steps with you.
3. Walk the mall or get extra step in at your Walmart while shopping.
4. Park in the back of the parking lot every place you go.
5. Take the stairs.
6. While talking on your phone walk your loop in your home.
7. Do an exercise routine with a YouTube video.
8. Clean the house and put things away one at a time.
9. If you are running errands park in a central location and walk to each of them, instead of driving to them.
10. Bring in one grocery bag at a time from the car. Make the extra trips for those steps.
11. Get a walking buddy or group to help hold you accountable for each other and encourage each other.
12. Have a competition with friends and family for seven days. See who can get the most steps. Apple makes this so easy to do.
13. Walk in place while talking on the phone in your office.
14. If you are working in an office, be sure to get up and walk on each break. You can also walk during your lunch hour.
Health Factor
Moving more provides lots of crazy-good benefits. Walking for regular activity can help reduce incidence of heart disease, according to an analysis of 4,207 older Americans, and it’s also associated with better self-rated health and BMI, per a study of 21,486 Spanish adults. On top of that, walking can positively impact quality of life, anxiety, and depression, concluded a study of 63 overweight/obese patients. Walking can improve blood pressure, waist circumference, and again, BMI.
There are lots of reasons to up your step count and lots of easy ways to make it happen. Though 10,000 steps a day can be a good benchmark for most folks, you can still see benefits from less. Whatever your goal, remember: every step matters. Happy trails!
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