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.
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?