So many people who want to lose weight put up barriers or excuses as to why they can’t. Let 2016 be the year of CAN! You don’t need to join a fancy gym or get the latest fitness equipment. All you need to do is put one foot in front of the other and walk your way to 10,000 steps.
Walking 10,000 Steps – Facts?
Walking 10,000 steps burns roughly 500 calories.
Benefits of Walking
- Lowers Risk of High Blood Pressure
- Lowers Risk of High Cholesterol
- Lowers Risk of Diabetes
- Increases Metabolic rate and helps burn FAT
- It can be done just about anywhere
Helpful Conversions For Walking 10,000 Steps
- 1 mile ≈ 2,000 steps
- 1 mile takes ≈ 12 to 20 minutes to walk (depending on speed)
- 5 miles of walking ≈ 10,000 steps
- 10,000 steps ≈ 500 calories burned
What do you need to get started? To be honest you don’t need anything other than a good pair of walking shoes. Getting a step tracker isn’t required, but it does make the whole process of tracking your steps much easier. There are a host of great step trackers and tracking applications. Most trackers are worn on your wrist and either resemble straps or watches. Our favorites come from Polar, Garmin’s vivo line and Fitbit.
10,000 Sounds So Far
A number like 10,000 can sound really daunting, but in reality it is a very achievable goal. Like most goals you want to build up to it rather than striving for it right from the get go. The average adult who hasn’t taken up the 10,000 step challenge typically walks between 2,000 to 5,000 steps or burns between 100 to 250 calories a day walking.
Best Time Of Day To Walk 10,000 Steps
I love the mornings, so I always try and get the bulk of my steps in during that time. The advantage of morning workouts is you’re not scrambling to find time for the workout later on. I have found that life CAN and WILL get in the way of workouts if you delay them. Another advantage of morning workouts is it gives you the option of a second workout later on.
For beginners reaching 10,000 steps might mean multiple step sessions a day. An example might be a morning walk for 4,000 steps, a mid-day walk for 2,000 steps and an evening walk for 4,000. It really depends on your schedule and when you have the time to dedicate yourself to walking.
Multi-task to 10,000 Steps
Walking is such a common event, that most people are able to multi-task to get to 10,000 steps. This morning for example I walked 1,500 steps while walking Olaf (our pug). We typically walk Olaf 2-3 times a day. So for us, simply walking Olaf brings our count to 3,000 to 4,500 steps without even breaking a sweat.
If you have children and the school is close by, walking them to and from school is a great option for getting in those steps.
For those that love to shop, parking a little further away and doing more window shopping will give you extra steps.
Boost Your Stepping And Up The Intensity
For those that love to increase the challenge you can up the intensity by walking faster. Climbing stairs or hills also increases the intensity. Anything that adds more resistance usually will increase the calorie burn rate.
So get out there and get too it! We are here to support you.
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