10,000 seems to be the magic number… when it comes to steps, of course. Now, every fitness tracking watch and app pushes us to get to that 10,000 steps mark, but sometimes it just seems impossible – especially for those of us with desk jobs or extremely busy schedules. So why do we need 10,000 steps in day?
Fitbit, one of the leading fitness product companies in the world, said in an article that it can help you shed fat. Hitting your goal of 10,000 steps a day can burn up to 3,500 calories a week, which is equal to one pound of fat. So, if you stick to your goal, you could be losing one pound a week!
The average American walks anywhere from 3,000 to 4,000 steps a day, according to the Mayo Clinic, but if you are struggling to hit those 6,000 to 7,000 extra steps, we have some creative ways for you to meet your goals throughout your day!
Set a Timer on the Hour
When you’re working at your desk, sometimes you can go hours without even standing. This is not beneficial for your step goals or your body in general! Did you know that sitting for too long during the day can lead to “increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels,” according to the Mayo Clinic. To avoid all of these things, set a timer or alarm on your phone to go off every hour on the hour. When this timer rings, it’s time to stand up! Take 5-10 minutes to walk/jog in place while you are working at your computer, or take a quick lap or two around your office/house/ block. This will get your blood flowing and help you get a few extra steps in every hour before you get back to work.
Take an Active Lunch Break
Most people get 30 minutes to an hour for their lunch break, and that is plenty of time to get in a large number of steps. While it may take a little self-convincing to walk on your break instead of sitting and relaxing, your body will thank you later. You can choose to eat your lunch while you are working on the clock so that when your lunch break starts, you are fueled and ready to go! Or, if you have a long break, take the first half of your break to walk it out, and then come back and eat your lunch. While it may take some tedious scheduling, it is important to make the time to reach your goals. Pro-tip: Leave your phone at your desk or in your pocket as you walk to give your eyes and mind a screen-break.
Jogging- in-Place Intervals
You may feel a little silly doing this one, BUT it is sure to make you break a sweat while getting in your steps – and it only takes 15 minutes! Before your morning or night shower, set a timer for 15 minutes and jog in place, alternating between one minute of jogging and one minute of stepping. Also, this exercise will increase your heart rate, making it easier for your body to burn calories throughout the day! It’s a good idea to do this before a shower because you WILL get sweaty.
Some other quick ways to get your steps in, according to Verywell Fit, an online fitness resource:
15 minutes of yoga: 1,140 steps on average
15 minutes of lawn mowing (push mower): 2,280 steps on average
30 minutes of shopping: 2,100 steps on average
15 minutes of skateboarding: 2,280 steps on average
15 minutes of jump rope: 4,545 steps on average
30 minutes of cooking: 1,830 steps on average
15 minutes of housecleaning: 1,365 steps on average
15 minutes of bicycling: 3,630 steps on average