How many steps are you taking each day? There are many benefits to keeping up with a consistent exercise regimen. Even if you are not going to a gym every day or lifting weights at home, that doesn’t mean you can’t join in on the fun. Getting into the habit of walking and taking more steps could lead to wanting more.
We want to begin by showing you that your daily movement, does matter!
For individuals weighing…
- 120 lbs, approximately 85 calories are burned for each mile you walk
- 140 lbs, approximately 95 calories are burned for each mile you walk
- 160 lbs, approximately 105 calories are burned for each mile you walk
- 180 lbs, approximately 115 calories are burned for each mile you walk
- 200 lbs, approximately 125 calories are burned for each mile you walk
- 220 lbs, approximately 135 calories are burned for each mile you walk
The common goal to work towards reaching is 10,000 steps per day. This is equivalent to 5 miles- or 1 mile for every 2,000 steps. To achieve this goal consider the following:
Utilize a Tracking Device
Using a tracking device, or pedometer, to count your steps is so important. This will help hold you accountable and visually show you how active you are on a typical day. According to a study completed by the American Heart Association, a higher daily step count is associated with greater weight loss. It will also help motivate you to strive for more steps in the following days to come. Some phones have a pedometer built into them. For example, the iPhone has a pedometer feature you can find in the “Health” app that is automatically programmed to phones. For additional motivation, compete with others to see who can take more steps in a day. Some activity trackers have the capability to create challenges with friends that have the same device. There are a variety of devices on the market so this does not have to break the bank. Find the right device to fit your lifestyle.
Take Advantage of “Free” Steps
Free steps are the extra steps we can easily add to our daily count by taking advantage of the everyday opportunities we oftentimes ignore. Below you will discover the secrets that will help you reach your 10,000 steps!
- Take the Stairs: The average flight of stairs contains 12 steps. It may not seem like much but these extra steps are eliminated when we choose an elevator or escalator instead.
- Walk and Talk: Do you talk on the phone often? It is common for us to sit down and relax while we are on the phone but an easy way to reduce sedentary behavior is to stand up. Even if you are in your home, stand and walk around while you are chatting.
- Brush Your Teeth: Get in the habit of walking around while you brush your teeth, or stepping in place. You can simply step side to side, back and forth. We should be brushing our teeth twice a day, which means two opportunities to add “free” steps to our daily count.
- Choose a Further Parking Spot: This is the cliché tip we hear all the time but actually taking advantage of this tip will help you reach your daily goal.
- Return Your Shopping Carts: When you are done unloading your shopping cart, return it to the cart corral. The few extra steps will benefit you, as well as the store employees scrambling around the parking lot to collect the carts. Win-Win!
It is never too late to improve your health. Each day work towards increasing your physical activity and getting in more steps. Keep in mind the simple ways you can add those “free” steps to your daily total. And remember that every step does count!