Tips for Getting in Those Heart-Healthy 10,000 Steps Per Day

Many people who want to get fit or lose weight put up their own barriers. They think they need the latest workout gear and costly gym memberships.

In reality, things are much simpler. All you have to do is start walking.

Moving around is important for cardiovascular health. Often, people who are sedentary suffer health problems such as diabetes, high cholesterol, and high blood pressure. Walking can lower your blood pressure, your resting heart rate, blood sugars, and cholesterol. All while reducing the risk of developing heart disease and diabetes.

Research suggests that healthy adults typically rack up 4,000 to 18,000 steps every day. The good news is that you don’t have to run a marathon on a daily basis. Instead, aim for 10,000 steps.

The Magical 10,000

The American Heart Association along with the Centers for Disease Control and Prevention endorse the 10,000 steps per day premise for warding off disease and keeping fit.

Fortunately, you don’t need to try and tackle the magical 10,000 all in one go. In fact, attaining the goal in smaller increments over the course of the day is far more manageable than trying to do 10,000 steps on the treadmill after a long day at work.

Anything you do to avoid prolonged bouts of sitting does the trick. Best of all, you can make it fun.

5 Fun Ways to Rack Up 10,000 Steps In a Day

  1. Take Moving Breaks

Whether it’s your lunch break, your tea break, or just a break from the kids, head off on a walk around the block. You’ll get your steps in, and it will help to clear your head.

  1. Stairs Rule!

Skip the lift and ditch the elevator. If your only option is an escalator – walk it. By making stairs your go-to move, you automatically add more steps to your daily tally and burn some extra calories as you climb.

  1. Stop Parking Outside the Door

How often do you drive around a parking lot looking for the closest spot to the entrance? Stop that right now! Every couple of hundred steps add up, so find the first available and furthest spot.

  1. A Little Friendly Competition

Everyone seems to wear fitness trackers these days, don’t they? So, why miss out?

One of the fun things about wearing a step tracker is that you can join step competitions with your friends and family. If you’re just a tad competitive or need that motivational boost, this is a great way to get stepping.

  1. Set Reminders for Yourself

It’s a busy life, and it’s pretty easy to forget all about your 10,000-step goal. So, set a reminder on your phone calendar to encourage yourself to walk up and down the office corridor every hour. Don’t forget to set an alarm for evening time, to take a walk before or after dinner. You can even make it a family affair.

Start Small and Build Up Your Step Count

If you do live a sedentary lifestyle and you’re not used to walking, it’s okay to start small and build up to 10,000 steps per day.

Start with five minutes of non-stop movement. Or if that seems a little scary, aim for three minutes of walking at a time. As long as you start to move, you are helping your body.

Whether you want to reach those 10,000 steps a day or beyond, the overall goal is to improve your health and boost your energy levels. The more you move, the easier it becomes to reach the magical 10,000.

Book a consultation with Dr. Vincent R.C. Maribao today to find the best plan for a healthier you.

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