To achieve your health and fitness goals, you literally have to put one foot in front of the other, time and time again. Sitting is the new smoking in our lives. Even if you exercise in a structured way every day, your health depends more on exercise than on sitting for long periods of time. This leads to the need to walk more. When it comes to daily step count, people talk enthusiastically about the health benefits of 10,000 steps, in addition to the usual exercise routine. But how do you walk 10,000 steps a day?
The number may seem intimidating at first, but let’s break it down and simplify it all for you. Health Shots contacted Dr. Apoorv Dua, MS Orthopedics,
Consultant Sports Injury & Joint Replacement, Dr. Dua’s Specialty Clinic, New Delhi, to understand simple ways to complete the 10,000 steps with or without a desk job.
Why should you walk 10,000 steps a day?
Taking 10,000 steps a day is celebrated as the magic number you can put on the pedometer or fitness tracking device for a long time. MarchThere is no scientific evidence per se for the benefits of walking 10,000 steps per day. Recent studies have shown that a smaller number of steps is also sufficient for daily moderate exercise. The 10,000 fitness goal is more of a marketing gimmick. The great thing about it is that it motivates people to walk more.
How do you walk 10,000 steps a day?
It can be a challenge to take 10,000 steps a day in our daily lives if you are too used to sitting for long periods of time. However, our expert simplifies it for us with these easy-to-follow steps.
1. Dance like no one is watching
Grooving to your favorite songs not only improves the mood, but with every dance step or move you make, you’ll get close to your 10,000-step goal. Play a song of your choice and dance your way out.
2. Play a sport
By indulging in a sport you enjoy, you can improve your grades. You can also involve your partner to make it more fun.
3. Indulge in more household chores
Some people find performing household chores monotonous and unproductive. On a day off from your gym or yoga class, consider lending your helping hand with daily household activities. “Activities like sweeping, vacuuming, mopping, dusting and cleaning can help you take more steps than you can imagine,” says Dr. Dua.
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Also read: Silent walking: know why you should start your day with this physical activity
4. Make the most of your cooking break
Cooking as a whole can be time consuming. “While you’re waiting for the kettle to boil, the stove or microwave whistle to beep, make the most of those lost minutes and walk around,” the expert suggests.
5. Walk and talk, literally
Take this idea, and you will thank us later. We all love our daily conversations with our colleagues or loved ones, and they are part of our lives. If it’s an idle conversation that doesn’t demand a task to be done, literally walk and talk. This is one of the easiest ways to reach the goal of ‘10,000 steps per day’.
Even if you watch television, don’t waste your energy on advertisements. Instead, get moving during the ad breaks.
Also read: 30 minutes of exercise or 10,000 steps a day – an expert will tell you what is best for you!
6. Make working from home fitness-oriented
When you work from home, you sit less and move more. Don’t keep a water bottle nearby. Instead, make it a habit to drink a glass of water every hour.
7. Say no to online delivery and walk to your nearby market
We have the world available at the click of a button. Online deliveries have made life easier and we have lost the charm of getting our groceries or other eatables delivered from the nearby stores. Avoid online delivery apps for your orders and instead walk to your local stores so those steps are counted.
8. Take a few steps to your office
If possible, walk to work instead of taking the car or public transportation. Park your car away from the office or furthest away in a shopping center parking lot. Get off at an early bus stop or subway station and walk the rest of the way to your office and back home.