Just 25 minutes of brisk walking each day can help you stay healthy and prevent heart disease, obesity, and other diseases. Walking is one of the safest forms of physical activity. Although this may sound simple, walking with moderate intensity has been shown to be very effective in weight loss and reduce the risk of chronic health conditions. Just briskly walking at 3.5 mph can help you lose up to 140 calories.
A great way to increase physical activity could be setting a goal to get 10,000 steps a day. If you already get 10,000 steps, try and challenge yourself to get 3,000 more steps Getting in 10,000 steps may be difficult at first, but it is completely do-able. Some tips to help you get your steps are to track your current steps. A pedometer is a great way of doing this and can be found on the Android/iPhone App store or at a local grocery store. The simplest way you can get 10,000 steps can be from walking outdoors. This can be accomplished by walking your dog or even grabbing a family member to go for a brisk walk. Apps such as “Hit the Trail”, “AllTrails”, and “ViewRanger” can locate trails in your neighborhood too to take you on different walking adventures and even connect with nature. Once you develop an outdoor walking routine, you can also challenge yourself to increase your pace and distance over time. If you can’t walk outdoors, another alternative is to walk on the treadmill at a moderate pace for 10 minutes after each meal. YouTube has many indoor workouts that focus on helping you get 10,000 steps through Zumba or moderate-intensity walking cardio. In addition, household chores, playing tag, and gardening are simple and effective ways to get to 10,000 steps and physical activity.
At the end of the day, keep going and do not give up. Every big or small step you take counts, so even looking for different times during the day to walk outside or walk around the house will even help keep you physically active but also improve your overall wellbeing.
Physical Activity for a Healthy Weight. 28 Oct. 2020, www.cdc.gov/healthyweight/physical_activity/index.html#howMany.
“Walking.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 17 Sept. 2020, www.cdc.gov/physicalactivity/walking/index.htm.