You don’t need a gym or get into a rigorous training routine to be active and healthier. As many things in life, you can incorporate positives changes step by step, literally.
Lots of people have a hard time thinking of walking as exercise because is often something we do for leisure or social reasons. But walking is a great exercise. Multiple studies on middle-aged individuals found that taking at least 6,000 steps a day can help with weight control and to decrease risk of overweight related diseases such as type 2 diabetes. You might think that 6,000 steps is a lot of walking. It is not. But, if you feel that way, there is always a way to go. Plan a realistic goal of increasing you steps by the day. If you choose to start by walking 2,000 steps, increase your goal 1,000 steps per day and before you know it, you will be doing 6,000 daily.
But wait, you may be wondering at this point, how can you keep track of your steps? It is very easy: a pedometer.
A pedometer is a small device that will count the number of steps you take. You can clip it to your waistband or belt or just carrying it in your hand.
By an overall estimation every 30 minutes of brisk walking will count anywhere from 3,000 to 4,000 steps. So you might need to walk for 60 minutes to reach the goal of 6,000 steps. But you don’t have to do it all at once. You can break the minutes into as little as 10 minutes per session.
Here are a few easy ideas to increase your walking every day:
– Use the stairs instead of the elevator
– Get up early in the morning and go for a short walk around the block.
– When you go shopping walk the entire mall or store
– Park your car a few blocks away from every place you need to go.
– Walk around the block after each meal.
– Take your dog for a walk
So there you go, there are no excuses to be sedentary. Small changes lead to big results.