The Power of Taking 10,000 Steps (Or More!) And How to Get There

This is an article written by Harley Pasternak, with Fitbit.  If you don’t already have an Apple Watch or a fitbit, I suggest you go out and get one.  They help keep you on track and assist with your motivation.  This article will help convey the importance of getting those 10,000 steps DAILY!  Now hurry up and read and get moving!

I do this despite getting regular “exercise.” Why? Because my health depends on it and so does yours: In 2016 the American Heart Association published a research-based advisory warning that even vigorous exercise doesn’t seem to erase the damage that multiple hours of sitting does—namely increasing your risk of heart disease and diabetes.

There’s also evidence that how active you are over the course of a day can impact your weight. On average obese people sit for two and a half hours more each day than lean people and lean people stand and walk an average of more than two additional hours a day than obese people, according to research by James A. Levine, MD, PhD, a professor of medicine at Mayo Clinic in Phoenix, Arizona.

That’s why I challenge myself, my clients, and now all of you to get at least 10,000 steps a day. That number may seem arbitrary, but 10,000 steps roughly equates to 5 miles, which (when it includes 30 minutes at a moderate intensity) satisfies CDC guidelines of at least 150 minutes of moderate exercise per week.

It may also feel high. If you’re like the average American, you’re currently only walking about half as much. But that’s ok. It just means you’re going to have to consciously build more movement into your day.

How to Sneak More Steps Into Your Day

The key is to make your step count a byproduct of your lifestyle rather than a goal outside of your day-to-day activity. Here are some of my recommendations for making small changes that add up to major mileage.

1. Nix the at-home coffee machine and walk to get your morning coffee instead.
2. If you drive into work, park your car a little further away from the entrance. If you take public transportation, get off the bus or subway one stop earlier and walk the extra block.
3. Go on a post-lunch walk, even if it’s just around the block. Not only will those extra 400 to 500 steps add a hefty amount towards your daily goal, they’ll also help you catch some vitamin D, which has been shown to increase serotonin, stave off seasonal affective disorder, and even help lower blood pressure.
4. If you have access to a treadmill or health club, watch your favorite show or sporting event as you walk. Even if you end up going at a slower speed, put the importance of achieving a maintainable pace at the forefront.
5. Don’t use weekends as an excuse to laze around. Work to consciously incorporate more steps into your day without having to completely deviate from your plans. Meeting friends for lunch?  Rather than driving, walk to your meet-up spot.