Did you get a new fitness tracker for Christmas? How’s that working out for you? Do you hit your goal every day? If you are like many people who received one of these handy little devices for the holidays, it is probably reminding you often that you haven’t hit your goal. If you have a fitness tracker on your phone, that likes to remind you too. Everything keeps telling you to keep moving, but what are you saying to yourself? Get creative to sneak in 10,000 steps per day.
Why 10,000 Steps Today?
Well, many of the devices are programmed with the 10,000-step goal built into them. Ten thousand steps are about 5 miles. Why 10,000 steps? Because the American Heart Association says so. Thirty minutes of physical activity provides you with a wealth of benefits:
- Prevents certain diseases such as heart disease, high blood pressure and Type II diabetes.
- Promotes a healthy body weight.
- Reduces stress and anxiety.
- Reduces risk of certain cancers such as breast and colon cancer
- Reduces risk of stroke
- Reduces risk of osteoporosis
Sneak in 10,000 Steps with these 10 Tips
When working toward 10,000 steps per day, you have to find opportunities to keep moving. You can find these workout windows at work, at home, and when you are on the go. To sneak in 10,000 steps today, get in the mindset to start a plan. You can sneak in 10,000 steps in 10 ways.
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Park further away from the front door
This is a common suggestion, but it is a good one. If you park further away from the door at work, at your child’s practice, and at the grocery store, you can sneak in a handful of steps.
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Walk to work
This is an ambitious suggestion for many people, especially if they have carpool, they live in a rural area, or if they live in an area with frequent weather. If you cannot walk to work, revert back to the first suggestion or get off the bus sooner and walk the rest of way to work.
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Stairs not the elevator
Every fitness professional recommends the stairs, so why aren’t you taking them? If you do take the stairs when you get to work and when you leave, visit them during the day too. Make a few passes up and down the stairs during the work day to boost your step count. Try to get up every hour to squeeze in a few laps.
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March during makeup time
Think about what you are doing when you put your makeup on in the morning or while you get ready. You stand still. Pick up your feet and toss in a few steps while you prepare for the day.
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Don’t do it all at once
Don’t stress about getting 10,000 steps all in at once. Break the steps up into manageable sections of 2,000 steps every 2 to 3 hours.
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Go to the gym after work
This is one of the hardest things for people to do, but once you arrive, you will be happy you showed. On your way home from work or before you go to the grocery store, stop at the gym and climb on a machine. Use the treadmill, the stair machine, the elliptical, or the stationary bike. If you don’t want to stick to one machine for 30 minutes, break-up your workout between a couple machines.
Working-out alone can deter you when you are trying to get fit. If you want encouragement and another to person nearby, workout with a friend or take a class.
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Dance like nobody’s watching
I can’t help but to crank up the music when I am cooking. My legs naturally follow along. Turn on your favorite bands and dance while you are cooking or catching up on some reading. I like to pretend like nobody’s watching when I bust a move, but someone is always lurking.
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Walk while you watch the news
Do you watch the news when you get home from work? How about your favorite tv show; is it on during the week? If so, get up and move instead of watching on the couch. Put your workout machine in front of the television. You know which machine it is; it’s the one you use to hang your clothes. If you do not have a workout machine, walk or jog in place instead.
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Feel the burn on Facebook
If you are one of the nearly 1.5 billion Facebook users, you spend on average more than 20 minutes per day on the site. During that time, users are scrolling, commenting, clicking and watching videos. Why not add a few steps in as well? Do not walk out in public while you are on your phone! This is dangerous, but you can move around the house or jog in place.
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Make a commitment
Commit to build up the strength, endurance, and the mindset to walk 10,000 steps per day. You have to turn walking into a habit. To make walking a habit, put it in your calendar, hold yourself accountable, and set-up reminders to get you moving.
When you start a new fitness routine, you will face setbacks, you will face boredom, and you will feel like giving up. That is when you need to refocus and rediscover why moving 10,000 steps per day is important to you. Find balance, find fun, and find the healthy self you strive to be. No more excuses. It’s time to get moving.