10,000 Steps: Walking the Path to Better Health

21 April 2, 2015 - Healthy & Fit, Mind & Spirit, Wellness, Young Living Lifestyle

Shoes and HeadphonesAccording to the American Heart Association (AHA), being physically active can play a major role in preventing heart disease and stroke, the No. 1 and No. 5 killers in the United States. So what’s an easy way for you to get up and improve your health? Give a few extra steps of walking each day a try!

 

When it comes to walking as exercise, there has been a lot of buzz recently about one magic number: 10,000 steps. In an article on PubMed, a widely respected online database of medical journal articles, some experts have weighed in on why that number is so appealing.

 

“A value of 10,000 steps/day is gaining popularity with the media and in practice and can be traced to Japanese walking clubs…10,000 steps/day appears to be a reasonable estimate of daily activity for apparently healthy adults, and studies are emerging documenting the health benefits of attaining similar levels.”

 

Reaching 10,000 steps can be a great part of your weekly fitness goals. The AHA and Centers for Disease Control and Prevention recommend getting 150 minutes of moderate-intensity aerobic exercise (e.g., brisk walking) every week. Setting a goal to walk 10,000 steps per day can be great motivation, not to mention can give you something easily measurable. So how do you get out of that office chair and reach the 10,000 steps per day goal? Here are some fun and simple ideas that you can easily add to your daily routine:

  • StairsGet a pedometer and log your steps. Studies have shown that wearing a pedometer helped people walk 15 percent more each day.
  • During daylight hours, park at the end of the parking lot when shopping or running errands.
  • Take the stairs rather than elevators and escalators.
  • Bring comfortable shoes to work and go for a 15-minute walk during your lunch break.
  • Research local walking paths online.
  • Woman looking at mapInvite a friend to go on an early morning walk with you through your neighborhood or a local sports park.
  • Walk around the field or neighborhood during your child’s dance class, soccer practice, etc., instead of sitting and waiting.
  • Get the mail every day, and take a longer route to the mailbox.
  • Walk over to a coworker’s desk to talk to him or her in person instead of sending an email.
  • Walking Shoes 2Early for an appointment? Walk around the block first instead of heading straight to the waiting room.
  • Set an alarm on your computer, phone, etc., to go off every hour to remind you to stand up and walk around for a few minutes.
  • Instead of reading a book on the couch, download it as an audiobook and listen while you go for a walk.

 

How do you work a few extra minutes of walking into your busy schedule? Share your tips with us in the comments!

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  • Ozzy Ostrander

    Practice for 5k runs.

  • Nancy Miller

    Great recommendations for getting more steps in each day! For me, making time must move to the top of my priority list. I have fallen out of habit of getting it in early in the morning. I like the 10,000 step goal … it is obtainable and quantifiable!

  • Cherisa Hodges

    I’ve recently increased my water intake; more trips to the restroom throughout the work day. I take the long way around to and from bathroom. Have noticed a huge increase in my number of steps on my pedometer if I’m drinking enough water 😉

  • Melinda

    I always park farther away when picking up my kiddos from school. That adds on a few extra hundred steps.

  • Angela Lewis

    Would like to win and thank you!

  • Good article with some great suggestions on getting a good n healthy routine to get your 10,000 steps a day thanks

  • I do my best at all the above, but my favorite is my walk with Katie, my Coton de Tulear. Not only do we get our exercise in but I get to talk over my thoughts with her, she makes me laugh and a laugh is always good.

  • Jami Feasby

    I try to get between 10,000 and 12,000 steps a day. The one thing that helps me the most if making multiple trips. For example, I can easily make one trip to another room by carrying a handful of stuff but I intentionally make myself make several trips.

  • I walk every day on my lunch hour! I work in a nice downtown area, so when the weather is nice, I go outside and we also have tunnels under the city I can utilize when the weather is inclement. Everywhere I see stairs, I go up and down them to get my stairs in. Two to three days a week, I hit the gym at the office (I am lucky to have that luxury) and do a brisk 20-30 minute walk on the treadmill followed by my weight training. I have been able to meet or exceed my 10,000 step goal every day since implementing this habit.

  • YUVAL

    HI

    IS IT POSSIBLE TO CONSULT WITH A MEDICAL PERSON WHAT KIND OF OILS DO I NEED?

    THANK U

    • Hi there! We aren’t able to dispense medical advice, unfortunately. Young Living’s products are intended only for the use listed on individual labels—either for topical/aromatic use or as a dietary supplement. Please always refer to the label for usage directions. Because Young Living’s products are not labeled to be used as drugs, they are not intended for use in the treatment or cure of disease or any abnormal function of the body, including ailments or injuries. Therefore, Young Living cannot provide advice or recommendation for products to address any type of disease, ailment, or injury. We advise that you consult with a medical professional on your specific issue.

      Hope this is helpful!

  • Excellent recommendations. although some will need to start slow and work up to 10,000 steps which for many will equal 5 miles a day. A 10,000 a day goal can help most of us keep our weight under control too.

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