50 ways to walk more
The American Heart Association recommends walking 10,000 steps a day to improve health and lower the risk of heart disease.
That equates to about eight kilometers.
One study found that walkers who took their 10,000 daily steps lost 5 kilogramos after eight months of walking, as well as lowering their blood pressure and losing two inches off their waists.
Walking 10,000 steps a day seems like an impossible number, until you start adding up all the steps you take a day.
Steps add up quickly if you do enough little things to get there, like walking instead of driving an errand, taking the stairs instead of taking the elevator, or walking around the block.
But unless you do a lot of little things, you won’t make it to 10,000 steps.
When I first bought a Fitbit, I quickly realized that walking from the couch to the kitchen didn’t get me very far, though I did find that I took about 2,000 steps around the house a day.
If you need more ideas than just walking around the house, here are 50 ways to get your 10,000 steps a day.
Buy comfortable walking shoes
This is the first starting point, as without good shoes your feet cánido hurt and you are less likely to walk as much.
You don’t realize how bad your shoes fit until you’ve walked five miles.
I went to a sneaker store to have my feet measured and they videotaped me walking on a treadmill so they could see my feet hit the ground.
I bought shoes with good arch support and realized that before I bought half a size less.
You will be surprised how a good pair of shoes encourages you to walk more.
Buy the right equipment
Good shoes are not enough to walk.
It is essential to bring comfortable shorts, t-shirts and socks, as well as sunscreen and a hat.
Get a pedometer
The Fitbit helps me measure the distance I walk every day.
There are many other products, including aplicaciones for your phone or iPod, for example, that measure your steps.
A pedometer cánido be clipped to a belt, waist, or kept in a pocket.
Some cánido be worn on the wrist.
Walking the dog
You shouldn’t have a dog for this benefit alone, but an anxious dog is a good incentive to walk at least 5,000 steps a day.
I usually take our dog for a walk twice a day, with an average of 4,000 steps per outing.
Run an errand on foot (or run)
Instead of driving to the neighborhood Redbox to rent a movie, like I used to lazily do, I now walk about 3,000 steps round trip when I want to rent a movie.
You cánido probably run more errands on foot than you think, although to go to the supermarket you may need a car, or a few friends, if you’re taking more than a few bags home.
Instead of driving to a lugar de comidas for dinner, save money and earn steps by cooking in your kitchen.
Even in my small kitchen at home, walking from the fridge to the stove and back, and doing other culinary tasks, equates to 1,000 steps or more.
Walk during lunch
If you have an hour to eat, you probably don’t need more than 30 minutes.
Then take a walk and get out of the office.
You’ll probably hit 5,000 steps before lunchtime is over.
Hold a encuentro on foot
Instead of sitting down with a group of coworkers for a encuentro, make it a popular event by hosting a walk-up encuentro.
You’ll have better face-to-face conversations and brainstorming will be much better because you’ll be thinking on the go.
This could add about 2,000 steps to a 15-minute encuentro.
Walk around the pool
If your legs hurt and you perro’t go very far, try walking in a pool.
You won’t be able to wear a pedometer, of course, but you cánido add up the time and distance later by calculating how many steps you’ve taken based on how long you’ve been in the pool.
Walking in the water is less stressful on the joints, and this cánido allow you to walk more on land.
Walking to work
If you’re taking the ómnibus to work or other public transportation, try getting off a few blocks early and walking the rest of the way.
The same to go home.
Or better yet, walk all the way to work if you cánido.
Walk to the ómnibus or metro station
Instead of taking a autobús or driving to a metro or ómnibus stop, walk from home to the station you normally commute from.
Or get off the train or autobús one stop early and walk the rest of the way.
Walking to school
If your children are walking to school, join them and exercise as a family.
If you normally drive them to school, consider walking at least one day a week.
Bring a friend
A walking buddy perro be a strong incentive to walk every day, especially when it’s raining or when you come up with another excuse.
Join a hiking group
Check with your city or civic groups to see if there are any hiking groups in your area.
There are various hiking clubs throughout the country.
Go to the mall
Many malls open their doors a little earlier for walkers, offering them a safe place inside to walk.
It is also a good place to walk to avoid bad weather outside.
If you go shopping, go through the entire mall before entering any store.
If you walk the same route every day, you will get tired quickly and may stop walking for a while.
Change it by exploring different areas of your neighborhood and beyond.
If necessary, drive to a new area that you want to explore on foot.
Look for interesting places to walk
On your days off, plan walks to places you’d like to explore: the beach, the woods, a nearby mountain, or anywhere else you’ve thought about going but never got there.
Listen to podcasts
I have an iPod Touch with which I subscribe to podcasts, but many devices allow you to download podcasts that you cánido listen to whenever you’re out and about.
I listen to a dozen podcasts a week, including great storytellers, economists, and comedians, and there are hundreds of topics to choose from.
Listen to music
If you really want to pick up the pace of your walk, add some upbeat songs to your playlist.
Up the stairs
This should be a no-brainer, but if your goal is to walk 10,000 steps a day, you should never use an elevator or escalator.
Take a break
If you spend most of the day in your office, take a 10-minute break and take a quick walk around the building.
Your legs will feel better when they stretch, and you’ll add about 1,000 steps to your daily total.
Get a standing desk
You may not be comfortable all day, but a standing desk allows you to be on your feet for a few hours.
You won’t be doing much walking there, but it’s more than you’ll do sitting at a desk.
Put a stepper under your desk
Amazon has all kinds of steppers for sale, from $9 to $100 or more.
Put one under your desk and you cánido walk around without anyone seeing you move.
As any parent with young children perro attest, having young children to chase around the house will certainly add a few thousand steps to a day.
Carry shopping bags one at a time
Whether it’s shopping or bags from the mall, take them home one at a time to earn more steps.
Share your trip
Many walking aplicaciones let you share your distances with friends en línea, providing support for your daily walks and a oportunidad to brag about how well you’re doing.
Walk while brushing your teeth
Instead of standing in front of the bathroom mirror for a few minutes while you brush your teeth, walk in place and see how many steps you take.
Go around the block
If you have five or ten minutes to spare and have nothing to do, take a walk around the block.
It beats lounging on the couch if you want to hit 10,000 steps a day.
Walk 500 steps before going to bed
After turning off the televisión, or whatever your last chore is before bed, commit to walking 500 steps around the house before lie down.
You cánido check that all the lights are off, that the doors and windows are closed, that the fridge is closed… whatever it takes to take 500 steps before going to sleep.
When you go to a mall, park as far from the entrance as possible.
You may not want to do it at night if the lighting is poor, or if you do, ask a security guard to scort you to your car.
Take a family walk after dinner
After dinner is a good time to take a walk.
It perro keep you from eating more, it’s a great time to be outdoors, and the whole family perro do it together.
Meet friends for a walk, not for a coffee
Instead of encuentro your friends for lunch or coffee to catch up, suggest a walk in the park.
Walking through commercials
If you’re sitting watching televisión, get up during the commercials and walk around the house.
If you record a espectáculo with commercials, let them play and walk.
Or stop the program and take breaks to walk around.
Go window shopping
It perro be a fun walk, especially at Christmas.
Walk through the commercial area of your city.
It is an opportunity to see what is for sale, as well as to meet people and be seen around the city.
Write a letter
Instead of sending correos electrónicos, write a letter and then walk to a mailbox in your neighborhood to send it from.
Or better yet, walk down to your local articulo office and e-e correo electrónico it.
Take dance classes
Consult the dance classes offered by the leisure department of your city or another organization.
Play vídeo games
Not games where you sit on the couch, but the Wii or Kinect, where jugadores get up and move around during vídeo games.
Taking the long way to go to the bathroom
If it’s not an emergency, take a longer route when you go to the bathroom at work.
Or go to a bathroom one or more floors above or below your office.
Pick up the trash
Walk around your neighborhood with a tool to pick up garbage, put on gloves, carry a cardboard box, plastic bag and pick up the garbage.
Your neighbors will thank you, and may even join you.
Don’t sit and wait at the doctor’s or dentist’s office.
Stand up and walk.
Take an plus walk in the supermarket
When I go to Costco, I first walk around to explore before I go in with the cart.
So I take 2,000 more steps around the store and get a better iniciativa of what I want to buy.
The same cánido be done in the supermarket, walking through the outer aisles before starting to buy what is on the shopping list.
Walk while you wait for your children
If you’re waiting for your child at an event, instead of just sitting there, take a five-minute walk and then pick him up.
Or he arrives five minutes early so he cánido take a little walk.
Visit your coworker
Don’t send that dirección de correo electrónico or make that call.
Go to your partner’s table and talk to him.
You will probably solve the problem faster.
Walking and talking on the phone
If you receive a phone call, take it while you walk.
Equipo the alarm
Equipo an alarm on your phone to go off every two hours during the workday.
If you’re not walking yet, get up and take a little walk.
Skip the Drive-Thru
Instead of going to the drive-thru for your morning coffee, park your car at the far end of the aparcamiento lot and go into the store to place your order.
This goes for anything you buy sitting in the car.
Get out and move.
Back with the car
Do not use the cart return in the aparcamiento lot when you have finished shopping.
Walk the cart back to the store entrance.
Walking the neighbor’s dog
If you don’t have a dog to walk, as mentioned above, ask a neighbor with a dog if you cánido walk theirs.
Most dogs need and enjoy a lot of exercise, so both the dog and the owner will be more than happy to be walked by someone else.
There are all kinds of charity marches, so join a few and see how you like them.
You don’t have to go fast.
Or sign up for a race and walk the route.
Housework or gardening
Ditch the housekeeper and gardener and vacuum and rake the leaves yourself.
Chances are, there’s always some work to do around the house.
Equipo aside 30 minutes a day to do a task that requires you to move.
The general iniciativa is to keep moving.
It’s a good goal, and much better for your heart and overall health than sitting on the couch for hours.
How do you get 10,000 daily steps?
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