Is it almost impossible to reach the goal of 10,000 steps a day? Then you’re wrong! With these tips, you too can take 10,000 steps a day and burn up to 500 calories in the process – even if you don’t have time to exercise!
Our generation has become increasingly comfortable, and we don’t always use our legs as much as we should. You leave the house, get in the car and go straight to work – why walk when you can go anywhere by car, subway or bus? Unfortunately, it is exactly this attitude that keeps many of us from exercising enough.
Men can run really long distances. But because of the modern lifestyle, exercise is no longer part of our daily lives.
How To Take 10,000 Steps A Day?
Experts recommend that people walk about 10,000 steps a day on average, but most people walk less than 5,000 steps a day, and people who work in an office only take about 1,500 steps a day. It’s not hard to reach the goal of 10,000 steps – here’s how!
1. The more steps, the better for your health
People who exercise regularly not only stay fit but also help improve their health. A simple activity like walking protects us from diseases like diabetes, high blood pressure, depression, and even dementia. It also effectively strengthens joints and muscles, improves endurance, and stimulates the cardiovascular system. Did you know that just 15 minutes of daily exercise can extend your life by three years?
And you burn a lot of calories along the way. With 10,000 steps, you burn about 500 calories that your body would otherwise store unnecessarily. We give you all the tips you need to reach your goal.
2. Leave the car
We know walking distances are impossible if you live in a big city, but have you thought about biking? Cycling for 30 minutes equals about 3,000 steps, and if you trade in your car for a bike, you also get rid of the pesky parking problem.
Even errands can easily be done by bike or on foot. Tip: It’s best to carry a backpack or keep your groceries in your bike basket.
3. More miles = more steps
Try going to one supermarket farther away. The more meters you walk, the more steps you cover during the day. And if you prefer larger weekly shopping trips instead of small daily purchases, you’ll save time because even if you go to a supermarket farther away, you only have to make that trip twice a week.
4. Take the stairs instead of the elevator
Taking the stairs is a very easy way to incorporate extra exercise into your daily life. Instead of taking the elevator, take the stairs. Climbing stairs improves circulation and blood flow, as well as firm calves, thighs, and buttocks. So that’s reason enough to forget about the elevator from now on.
However, if you have knee problems, you should not overdo stair climbing because all body weight rests on the kneecap, and therefore you should not climb more than three flights of stairs a day.
5. Go outside earlier
Is the distance between your origin and destination too great to travel without a bus, subway, or car? No problem. If you go by public transport, get off a few stops earlier and walk the rest, and if you go by car, park a few hundred meters away. That way, despite the comfortable journey by car or public transportation, you can still take the 10,000 steps a day and enjoy some fresh air. It’s great to get going in the morning.
6. Go for a walk
Take advantage of your lunch break to take a walk in the fresh air. This helps you reach your daily step goal and is also good for your eyes (especially if you work at a computer) and your back. Another option is to go for a walk before or after work; if you go for a walk in company, it is doubly enjoyable.
In the evening, you can dance with your friends or partner. It lifts your spirits, makes you fit, and is super effective.
7. Movement in your home
Do you think it’s impossible to reach 10,000 steps on cleaning days? All you have to do is create movement in your home. For example, walk in your place as if you were on a treadmill while ironing or take out the trash more often without waiting for it to overflow.
An additional tip: Instead of standing while brushing your teeth, walk around your apartment while doing it. That way, you can add a few more steps before bed.