You don’t have to be The Proclaimers to walk 500 miles or even 10,000 steps. All you need are two legs and a will to move!
You might also need a few tools to help keep you motivated and track your progress, but those are accessories only. The real secret to moving 10,000 steps is to put one foot in front of the other.
Here’s how to make it happen.
Move Throughout The Day
According to biomechanist Katy Bowman, walking throughout the day is the best way to keep moving. It’s the constant movement, not the structured walking, that’s actually good for us. So, rather than think about the 10,000 steps you have to hit. Think about the amount of times you move during the day.
The 10,000 steps will come if you do that!
Use Intelligent Tools
You can better track your steps by using a pedometer. A pedometer is a small electronic device that tracks and counts all of the steps you take during the day. You set a target goal, and the device does the rest. This takes the stress off of you having to count out 10,000 actual steps. All you have to do is just walk, or run, or do handstand walks. Whatever works for you.
Another cool tool is a heart rate monitor. These devices will monitor your heart rate and help you keep tabs on it. Why is this important? If you’re very out of shape, your heart rate will skyrocket when you do anything resembling exercise — not good. But, over time, your heart rate should come down, and this will be your evidence that your heart is becoming stronger.
This is tactile and visual proof that your efforts are paying off — the reward for the hard work.
Finally, listening to music while you walk is great if you do structure in mile-long walks. Walking can be boring, especially if you’re an urban warrior. Not much to look at except the sidewalk, buildings, and maybe a few trees. Music also gives you inspiration and helps keep you motivated when you’re just not feeling like getting out there.
Park Farther Away
Whenever possible, park far away from you destination. This helps you get your steps in without you even thinking about it. It also gets you a parking space much faster than everyone else. Who wants to park at the far end of the lot? Answer: you do.
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This works well for work, when you’re going out shopping, or when you’re going to a friend’s house in a busy neighborhood. Park a few blocks away and just hike it.
In some cases, it might make sense to leave the car at home and take the bus. Why? Because bus stops almost force the walking issue. They also tend to be cheaper (overall) than driving your own vehicle, and you’ll find you rack up a surprising number of steps just from doing mundane things like going to work.
Take the Steps
Literally — take steps whenever you can. In today’s world full of creature comforts, we have a plethora of options for moving up and down grades. Unfortunately, almost all of them involve motorized devices like escalators and elevators. Even at the airport, you’ll see people on the moving sidewalks.
Forget all of that and just take the good old-fashioned steps. They will push up your step count and add additional stress for your heart (that’s a good thing).
Move Every Hour
Set a timer and move every hour. This is helpful if you’re the type of person who forgets to take a break. Timers are wonderful things. They won’t let you forget about them. When you hear the ding, it’s time to move.
Go to the bathroom or get up and walk around the office for 5 minutes. If your boss says something to you, try to negotiate this as a way to stay awake and keep your sciatica at bay — a major cost for worker’s compensation. He or she will probably leave you alone after that.
At the end of the day, accumulating 10,000 steps is going to be equal to about 3 to 5 miles, depending on your stride and height and how fast you’re moving. It sounds impossible but, with a little ingenuity and forethought, you can make it a walk in the park.
Janice Futch has had to deal with bouts of back pain throughout her adult life. An avid blogger, she likes to share what has worked for her in an effort to help other pain sufferers. Her articles mainly appear on health and fitness blogs.
