What Is All The Fuss About 10,000 Steps A Day?
Fitness watches, smart watches and apps are all the rage at the moment with new ones appearing on the market all the time. Most of you may know that the recommended daily number of steps is 10,000, but why should you brave the weather, get out of your chair and stride those pavements, just to hit that 10k target?
To reduce your risk of a stroke, getting diabetes or heart disease, it is recommended that we all do 150 accumulative minutes of moderate exercise a week, which equates to 30 minutes each week day. 10,000 steps a day has been calculated to equate to 30 minutes moderate exercise a day, helping you to hit your target
Walking 10,000 steps a day burns off an extra 2,000 to 3,500 extra calories a week. To burn 1lb of fat requires you to burn 3,500 extra calories than you normally do with the recommended weight loss per week being1-2lbs. So pounding those pavements will help those wishing to lose weight and very importantly keep it off. I have seen some great results with clients, just by getting them to up their daily step count
Get in the sun
If you aim to stride some of those much needed steps outside it will get you out into the sun, absorbing vitamin D and taking in fresh air. Vitamin D has long been known to help strengthen your bones, but recent studies are also highlighting its important role in 'mental and emotional functions, immune regulation, even fat metabolism and protection against some forms of cancer' Dale Pinnock
If you can park further from work, walk the kids to school or get off your bus/tube a stop earlier and walk for 30 minutes before starting work, it will help you sleep better, sleep longer and have a higher quality of sleep as its helps regulate your melatonin levels, which are the hormones that help maintain your sleep cycle
Boost your mood
Breathing in the fresh air, feeling the sun on your skin, getting the muscles moving and clearing the brain are fantastic side effects of upping your daily steps. These combine to reduce your stress levels, lower your cortisol levels and help you feel happier and energised.
Simple ways to help you reach 10k
- Park in the furthest car parking space at any car parks
- Use the steps rather than the lift or elevator
- Walk and talk when you are on the phone
- Use the upstairs toilet at home
- Walk to the local shop/ post box etc rather than doing it on the way home
- Walk to school (if you can)
- Get in the garden
- Do 30min speedy cleaning in the house
- Take things up the stairs at home when you find them, rather than saving them for one trip
So download a free app, dig out your old pedometer, or treat yourself to a new watch, and see how many steps you do in a day, you might surprise yourself.