Why You Need To Walk 10,000 Steps A Day
How to Walk 2,000 More Steps a Day and Keep Weight Off
If you add just 2,000 more steps a day (about an extra 1 mile of walking) to your regular activities, you may never gain another pound. by Dr. James O. Hill suggests those 2,000 steps can burn 100 calories and make the difference. If you want to lose weight, he suggests starting with 2,000 more steps per day and then adding more steps.
2,000 More Steps per Day
You will go about a mile in 2,000 steps. If you walked it continuously, it would take 15 to 25 minutes. But the benefits for health and for weight management don't depend on you walking a mile all at one time, but simply adding in more steps throughout the day.
Count Your Steps with a Pedometer or App
30 Easy Ways to Walk 2,000 More Steps a Day
Sneaky Steps at Home and Work
- Park in the far back of the parking lot and walk farther to the door.
- Get off the bus a stop or two before your usual stop and walk the rest of the way.
- Use the farthest entrance into your workplace from your parking spot or bus stop, and walk through the building to your work area.
- Don't stand; pace when waiting for the bus, waiting at an elevator, etc. pace around in circles rather than just standing.
- Circle the room when waiting for meetings to start.
- Use the restroom, copy machine, water fountain, break room, etc. that is farther from your work area.
- Take the stairs rather than the elevator, especially for one to three floors, both up and down.
- When making a phone call, stand up and pace around as you talk.
- Rather than phone, text, or email, walk to a coworker's office or neighbor's house and talk to them in person.
- When people stop to talk with you, make it a moving meeting and walk around together while chatting.
- Hide the TV remote and walk to the TV to change channels.
- During TV commercials, get up and walk around the house.
- When doing errands, park in a central location and walk to your store destinations.
- Return the shopping cart all the way to the store after grocery shopping.
- Never drive through—get out and park and walk into the bank or fast food stop instead.
Short Dedicated Walks
- Do marching minutes. Every 30 minutes get up from your desk or easy chair and do one to five minutes of walking in place and stretching your arms, shoulders, and neck.
- Before eating lunch, take a 15-minute walking break.
- Walk the dog.
- Look over your usual trips in the car. Are there any that you could do as walks instead, such as to the post office?
- If you take your kids to sports or activities, dedicate 10 to 20 minutes of that time to walking around after dropping them off or when you arrive early to pick them up.
- When waiting at the airport, secure your bags and take a good walk around the terminal area. Don't take the people-mover sidewalks.
Walking Together—Two or More
- Form a workplace walking group and meet to walk together during lunch or break.
- Form a neighborhood walking group and meet to walk together in the morning, noon, or after work.
- Make a family habit of taking a 10- to 20-minute walk after dinner together or first thing in the morning.
- Chart your walking miles on a map of a trail or highway for a family or workplace walking challenge.
- Chart your walking and set a reward when you reach your walking goals.
Fun Walking Activities for the Weekend
- Charity walks are usually 5 or 10 kilometers (3 or 6 miles) and lots of fun.
- Visit local parks and enjoy the trails. Set a goal to visit them all in the next couple of months.
- Take seasonal walks such a holiday lights, flowers, gardens, nature trails, local festivals, historic home tours, and autumn leaves.
- Volkssport walking events are free or inexpensive walking events and self-guided walking routes. These are hosted by local clubs and are open to everyone. They are held in locations around the world.
- Join in a historic walking tour of your city or other nearby attraction.
Walking Steps Equivalents
- 1 mile = 2,100 average steps.
- 1 block = 200 average steps
- 10 minutes of walking = 1,200 steps on average
- Bicycling or swimming = 150 steps for each minute.
- Weightlifting = 100 steps per minute
- Rollerskating = 200 steps per minute
- Walking step equivalents are available for a wide range of activities so you can take credit for all of your movement, even if it doesn't register on a pedometer.
A Word From Verywell
Don't wait to start making changes to become more active. Your body was built to keep moving. By looking for ways to move more throughout the day, you will be doing what is right for health, fitness, and maintaining a healthy body weight.
Video: We Walked 10k Steps Every Day For A Month • LIFE/CHANGE
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