Happy Friday! Is it me or did this week seem super long? I think it’s because we had a day off last week for the 4th of July. I’m so happy that it’s Friday and I’m very much looking forward to the weekend! Anyways, let’s jump into the topic of today’s post. Let’s talk about steps!
“Movement is the song of the body.” – Vanda Scaravelli
I absolutely love this quote and I’m a firm believer that our bodies were meant to move. It doesn’t matter how you move, just move! Although I get in my movement by walking, running, spinning and taking strength training classes, today’s post will focus on walking.
What are the benefits of walking?
There are so many benefits to walking:
– Increase your overall mood
– Slash your risk of cronic disease (type 2 diabetes, high blood pressure, heart disease, etc)
– You’ll start to get more “regular”
– Maintain a healthy weight
– Improve your balance and coodination
– Strengthen your bones and muscles
(Source: Mayo Clinic and Prevention Magazine)
With all of the positives from walking, how can you not be inspired to get more steps in daily? This is why I challenged myself to get 10,000 steps a day last month. Why 10,000 steps? For me it was all about health maintenance and weight loss. Those 10,000 steps a day can add up to burning 2,000-3,500 calories a week. Since one pound of body fat equals 3,500 calories, I knew it would only help my weight loss. I also sit A LOT during the day since I have an office job so having this goal forced me to get up more, even if it was just to walk a few laps around the floor.
During the month I came up with a few creative ways to get in my steps and I want to share those with you today!
Lunchtime Walk Breaks
While I didn’t get to do this that often, it’s a great way to get in a good amount of steps. It doesn’t have to be a long lunch break either (30 minutes would be perfect)! Not only is it great to get fresh air during the workday, it’s also a nice way to catch up with colleagues. Why discuss a project in a boardroom when you can do it during a walk?
Everyday Tasks “Walk”
I implemented walking into many of my everyday tasks. I have to brush my teeth and floss 3-4 times a day (because I have Invisalign, I have to brush and floss every time after I eat). That’s a lot of idle time in front of a mirror but I decided to get in some steps while doing these tasks. Sure, it’s not a ton of extra steps but it’s still movement. I would find myself walking laps in the kitchen while waiting for my dinner to finish cooking instead of sitting down to watch TV. I really tried to incorporate walking into my daily routine.
Start Your Day on the Right Foot (pun intended)
Starting off your morning with a walk is the way to go! Sometimes we don’t always have time for a run before work. One you add in the time to drive to where you want to run, complete your run, drive back home, shower, get dressed, etc, it can take a huge chunk of your time. A nice brisk walk can take 20 minutes, but give you at least 2,000 steps and help you feel more awake. On days when I couldn’t do a walk before work, I walked a few laps in my office building. It made me feel good to have between 2,000-3,000 steps that early in the morning. Some days the morning walk definitely helped with my mood as well.
Social Media ‘Walk”
Raise your hand if you spend time on social media everyday! I spend time on Facebook and Instagram daily. Since I don’t really have time to do it during the day, I often log on at night. I would usually scroll through feeds on my couch or in my bed but then I realized I could be way more productive. Now this is a little tricky, but you can look at social media and walk at the same time. I would NOT advise doing this outside, but if you’re in your house it’s fine. Just make sure you have a clear path to walk so you don’t bump into a chair, a wall, etc.
Just Move!
Little actions during the day can add up. Here are a few examples:
– Take the stairs instead of the elevator or escalator. Climbing a few flights of stairs a day is not only god for your cardio health, but can also result in logging a good amount of steps.
– Park away from your location. No need to circle the parking lot looking for the closet spot to the door. Park far away from the store entrance to get extra steps to/from your car.
– Go to the mall. I know it’s easier to order anything you need online, but why not mix some retail therapy with exercise? You can log a lot of steps by visiting a few stores in the mall.
I really hope these tips were helpful! If you have any other tips to share, let me know in the comments.
Do you strive for 10,000 steps daily? If so, how do you get in all your steps?
I’m linking up for Friday Five 2.0 with Rachel from Running on Happy and Lacey and Meranda from Fairytales and Fitness.
I don’t strive for 10000 steps a day but when I hit it, I’m all “woohoo”! Even on a day that I don’t run, I’m on my feet a lot at work–but looking at my Apple Watch now shows 2400 steps that day..guess I need to “step it up”….pun intended!
Before I got my Fitbit I didn’t really how much I don’t walk during the day. Unfortunately I’m sitting a lot during the day but I wish I had a job like yours where I was more on my feet. It would make me feel more productive!
I got in 2 walks this week with friends and it was nice. Hot but nice!
I always love catch-up dates with friends that include exercise, especially walking!
I hit my 10,000 most days, especially when I run. Plus my job is movement oriented so I get steps that way too. I wish I could blog while walking. Now that would give me steps!
That’s awesome that you hit your steps everyday. I really have to work at it to get my steps in if I don’t run that day, but I appreciate the challenge!
I always seem to get more than 10,000 steps each day. But on days when I go to gym and take spin or body pump sometimes I don’t get my 10,000. Do you think it evens out on days that I am cross training?
Yeah I think it does even out. On days that I cross train I noticed that those are the days I’m lower in steps.
When I first got my Garmin several months ago, I thought I would try to reach the 10,000 step goal a day. If it was a running day or a work day (I’m a teacher and I walk anywhere between 4-6 miles per day at work!) it was easy to get my steps. If it was on the weekend and I lifted instead of run, I didn’t get my steps. But then I realized it was silly to worry about an arbitrary number because most days, I would more than double my step goal. So who cares if one or two days a week I was under the goal. For me, it all evens out in the wash. Now obviously that’s just me. If I didn’t run or I wasn’t on my feet all day at work, I would definitely choose to make more of an effort to get steps in.
I agree with you! I haven;t hit my 10,000 steps a day in July but on some days I get double the steps so I feel like it all evens out.
Great tips! I try to walk everywhere I can whenever I can! There are days where I don’t get em’ all in but the attempt is there! 😛
Exactly! The attempt is most important 🙂
No fitbit here, so nothing can yell at me. Ha! I do try to get up at work and walk around a little bit. There’s a bathroom a few doors down from my office, and sometimes I’ll go to the one on the other side of the building. It’s bigger anyway. The one near me only has two stalls, and when my whole floor is almost entirely women, two stalls is not enough!
LOL yes the Fitbit will yell at you but I turned off my alerts so I don’t get that anymore, haha. I also walk to the further bathroom on my floor because it’s so much nicer!
Great tips! jump on the treadmill when I am doing social media on my phone, just have to be careful not to fall off.
LoL I’ve done that too, but I don’t run, just walking on the treadmill!
I have my Garmin to track my steps. I try to get my 10,000 a day and one of the ways is by walking my dog.
Oh yes, dogs are great for getting in steps and they appreciate all the walks too.
I only get 10,000 steps when I run.
I’m bad about that. Right now, I am going to go outside and go for a walk!!! You’ve motivated me.
It’s so hard to get in the steps on those non-running days!
So glad I motivated you to go for a walk – hope it was enjoyable!
I don’t track how many steps I get knocked out in a day, but I know I usually have at least 1.5-2 miles walked every morning before work (unless it’s a running day, then I’ll have 3-5 miles done before heading to the office). I love walking! It’s a pretty good calorie burn for the little extra effort it takes 😉
That’s really good! I feel like it’s great to get a bulk of the steps in early in the dy. That way it’s easier to hit your goal by nighttime!
I’ve been trying to take lunch time walks and then a walk in the neighborhood post dinner and that really helps get the steps in on non-running days. I struggle with that in the Winter though.
I love the idea of taking a post-dinner walk. I should definitely do that too, especially if it’s a heavy meal!
I used to make myself walk for 20 minutes a day. Its not 10000 steps but ita better than what I do now. I need to get back to that
That’s definitely a great idea too! I’m all for any type of movement throughout the day.
I have been thinking a lot about measuring the number of steps I take daily. I do a lot of sitting at work so measuring steps would definitely force me to move more – there is nothing I love more than a good goal! Will start on Monday. Have no idea how many I do currently, but 10,000 sounds like a good goal to work towards.
I was surprised at just how much I didn’t move during the day. I sit entirely too much at work so challenging myself to get in 10,000 steps per day in June was great!
I have this goal set on my Garmin each day! I def try to hit it and some days I end up pacing while I watch a show to get my steps in! 🙂
Yup I’ve done that as well!