How To Get 10,000 Steps per Day – With Natural and Easy Movement
Let me show you how to get 10,000 steps per day in the most natural and easiest way.
Most activity tracking devices use the 10,000 step model as the target for average activity. The origins of the 10,000-steps recommendation aren’t exactly scientific.
Pedometers sold in Japan in the 1960s were marketed under the name “manpo-kei,” which translates to “10,000 steps meter,” said Catrine Tudor-Locke, director of the Walking Behavior Laboratory at Pennington Biomedical Research Center in Baton Rouge, La. The idea resonated with people, and gained popularity with Japanese walking groups, Tudor-Locke said.
Studies conducted since then suggest that people who increased their walking to 10,000 steps daily experience health benefits.
One study found that women who increased their step count to nearly 10,000 steps a day reduced their blood pressure after 24 weeks. Another study of overweight women found that walking 10,000 steps a day improved their glucose levels.
On average, 2000 steps is about a mile so walking 10,000 steps means walking about five miles. How long will it take you to walk 10,000 steps? Most of us walk briskly at about 3.5 miles per hour, which takes about 17 minutes per mile or about 85 minutes for five miles.
Here’s how to get 10,000 steps per day in the most natural and easiest way:
The Pomodoro Technique ® https://cirillocompany.de/pages/pomodoro-technique :
A time management method developed by Francesco Cirillo in the late 1980s. The technique uses a timer to break down work into intervals, traditionally 25 minutes in length, separated by short breaks.
I started thinking that this technique might be useful for a client named Sophie who was overweight and had also been in chronic pain for years.
I introduced her to the Pomodoro method of taking productivity breaks and asked her to use it to take body breaks instead.
She would put her timer on for a 25-minute cycle with a five-minute break. Every 25 minutes she would walk around her floor saying hello to coworkers and her destination would be the water-cooler.
Within a week she was already feeling less pain, and within a month the pain was no longer chronic, and as long as she sat less and moved more, she was able to manage her pain.
Within the first year, she had achieved her goal of losing 55 pounds, and she had taken an interest in jogging. She joined a running group, and after six months she decided she would enter her first short distance marathon.
What a sweet success story!
Start a Social Movement:
Instead of sitting in a cafe to socialize with friends and family, move while you socialize by going out for a walk.
Housework / Yardwork is the new Workout:
Start treating work around the house as a way of increasing your daily steps. You will be surprised how many steps you will accumulate by only doing what needs to get done!
Use a headset or headphones while you talk on the phone so that you can mobilize yourself. Stand up, pace, rock back and forth or whatever movement you’re comfortable with as long as you’re off your butt!
What you need to do next!
Get an activity tracker to start becoming aware of your activity, or lack thereof. Once you become aware, you can then make the needed changes to become more active, fit and happy.
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