How to Walk 10,000 Steps a Day

It’s said that a journey begins with a single step. The same is true if you’re on the journey to build a body that looks and feels healthier. But, what happens when you literally take one step, and then just keep walking? 

Taking 10,000 steps every day will burn about 500 calories in weight loss terms that translates into about one pound a week! Below we’ve listed some easy tips for getting moving.

How to Walk 10,000 Steps a Day:

1. Invest in a Pedometer. This handy device measures how many steps you take in a day. The pedometer works by recording a step each time the hips move up and down. Some will also translate those steps into “miles walked” or “calories burned.” Find a model that suits your life-style, whether you need a simple clip-on or a pedometer smartphone app.

2. Make the Commitment. There’s no question that change can be hard. But walking 10,000 steps a day is one healthy-living habit that’s easier than you think. Start your commitment by setting a goal. Use the pedometer to figure out how many steps you take in a normal day, and then add about 1,000 to 2,000 steps every week until you reach 10,000.

3. Just Do It. Walking 10,000 steps into the day Is not as difficult as you might think. Get closer to your goal by choosing to:

• Walk the kids to the bus stop instead of driving them. 
• Take your pooch for a walk instead of letting him or her out into the yard. 
• Walking a co-worker’s office instead of emailing or calling. 
• Park at the far end of the lot instead of a space close to the entrance. 
• Walk the steps instead of using an escalator or elevator. 
• Stroll during your lunch break instead of pinning Ryan Gosling. (Hey, we get Ryan too, but walking is better for the body!) 
• Invite a friend or neighbor to take a walk instead of chatting via text or Facebook. 
• Walk the mall during hot, cold or rainy weather instead of lounging on a couch.

4. Set Reminders. Whether you use apps, wall calendars, or an alarm clock, make yourself remember that it’s time to get moving. For example, if you’re a desk jockey, set a reminder to get up once each hour and take a brief walk around the office.

5. Up the Intensity. Any steps are better than no steps, but you can maximize walking by boosting the intensity. For example, raise intensity by climbing up a steep hill or walking on a sandy beach. Another way to increase calorie burn is by walking with 2-3 pound dumbbells.

Figuring out how to reach 10,000 steps a day isn’t too tough—but you do need to make the commitment, and you do need to get started. So what are you waiting for?

The 10 000 steps challenge

Walk more, whether it is for work or leisure, is an easily way of being more active without trying too hard.

Setting yourself a target of walking 10,000 steps a day can be a fun way by increasing the amount of physical activity you do. Occasionally overlooked as a form of exercise, walking can aid you build stamina, burn excess calories and give you a healthier heart.


What's so good about walking?

Walking can be done anyplace, at any time, and in any weather. It is a good way to get from A to B, which means you can fit walking into your every day routine. Walking is classified as a moderate-intensity activity and counts toward your recommended 150 minutes of weekly workout. Whenever you walk 10,000 steps a day, you'll probably do more 150 minutes and that's great: search suggests that the a lot activity you do the better.

 
How do I know how many steps I'm taking?

The average somebody walks between 3,000 and 4,000 steps per day. To find out how many steps you take daily, buy a pedometer similar to the one in the video at the bottom of this page. Clip it firmly to your belt or waistband, and it will amount every step you take: around the house, across the office, window shopping, to school or the park. You might find that you walk about 10,000 steps (about 5 miles a day) already, or that you walk less than you think. Some your results, knowing how far you can walk in a day will motivate you.

How many calories will burn if walk 10,000 steps a day?

A human aged 45 and weighing 70kg (about 11 stone) can burn around 400 calories of walking 10,000 steps briskly (3-5mph). If you are trying to lose weight, you should aim to reduce your daily calorie intake by 600 kcal. This is better achieved of a combination of diet and workout.

What if I do not do any exercise at the moment?

If you are not very active, increase your walking distances gradually. No one expects 10,000 steps on the first day! If you're worried about your joints or any existing health conditions, talk to your GP. If your joints are a problem, you can see if your local swimming pool holds exercise classes. The water helps to support your joints while you move, and once you lose a bit of weight, that will reduce the pressure on your joints.

Do I need any special clothing?

We recommend a pair of cushioned trainers, which most people have already.

What’s the best way to start?

Using your pedometer, find out how many steps you take during a normal day. It could be as little as 900 steps, or as many as 5,000 steps, depending on what you do. Record your daily steps over a week and use the total each week number to work out a daily average.

Use this daily average to build your steps gradually, by adding some more steps every so often, until you are regularly walking 10,000 steps a day.

10,000 steps sounds a lot. How do I fit all that walking into my busy day?

Increasing your walking is easier than you think. Try these tips for getting more steps into your life:

•     get off the bus early and walk the rest of the way home or to work
•     walk to the station instead of taking the car or bus
•     take the stairs instead of the lift, or walk up escalators
•     invest in a shopping trolley and shop locally if you can
•     walk the children to school, whatever the weather
•     get fit with Fido – walk the dog

I find walking boring. How can I make it more fun?

•     find a walking partner, so you have someone to chat to as you walk
•     get an MP3 player and listen to your favourite music or podcasts as you go
•     plan interesting walks during your days off
•     join a walking group like the Ramblers

How long do I have to keep walking?

The rest of your life! Being active is a lifelong health habit. It's great for preventing weight gain, lifting your mood, and reducing your risk of many serious diseases, such as heart disease. It takes a while for a regular activity to become a healthy habit, so just keep going and it will become second nature. You’ll soon find yourself doing more than 10,000 steps on some days.

What if I can’t walk for a few days due to illness or a holiday?

Walking is a gentle form of exercise that is easy to get back into after a break. Just start again when you can, and build up slowly if you've been ill. The sooner you get back into the exercise groove, the better. When going on a holiday, choose one where you'll have plenty of opportunities to walk – for instance, along the beach or through the countryside.
Is walking enough? Or should I think about other exercise also?

If you are achieving at least 150 minutes of physical activity from walking, then your are meeting official health advice. If you want to add some variety to your activity, you could visit your local fitness centreand see what's on offer. Some people enjoy competitive sports, while others prefer sociable physical activity, such as dancing.

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Water

Water are a vital part of life and without it, the body won't work properly. One of the consequences of not drinking enough water is that the metabolism slows down. Because metabolism affects weight loss, a higher metabolism degree will mean a lot pounds are kept off. Keep the body hydrated by drink at least 8 glasses of water per day. If you find it hard to remember, carry a bottle with you to sip out of throughout the day. Wont more click here


 
Food

Eating the right foods can really help you to lose excess weight and belly fat. Avoid processed foods, which contain a high amount of calories, salt, fat and sugar. Instead, consume foods that are high in nutrient content and fibre, specified fruits and vegetables, nuts and seeds, and lean meats. This foods will help the body in advancing the metabolism, thereby helping the body burn fat and calories. Wont more click here

Workout

Exercising, above all else, will help you lose the belly fat and keep it off. Start working out at least half-hour every day, doing an activity that will exercise the cardiac muscle and lungs too as the muscles. Swimming, running and bicycling are altogether great choices to help you burn off belly fat. After some months, step by step increase your workout time to one 60 minutes daily.Wont more click here

Tips

• If you do not have weights for resistance training, you can start by lifting anything heavy. Or, you can use gravity as resistance: do pull ups and push ups.
• Don't eat heavy and big meals before sleep, eat fruits or vegetables instead.
• Drink water before and after each meal. It fills you up so you won't be as hungry, then after it helps clean your system.
• Do something you enjoy for exercise such as sport or cycling. This will improve your mental drive as it seems 'easier'.
• Eat a heavy breakfast, a moderate lunch , and a light dinner.
• Skip junk food ( chip, candy, etc. ) it will reduce calories.
• Skipping (jump rope) is great for losing body fat. It burns more calories than running.
• Walk at the same time daily and if you can run a mile a day.
• Exercise in the morning. It burns more calories than any other time of the day. It can be hard waking up with energy so try to get as much sleep as possible, around 7-8 hours for adults you'll see the results.
• Make a fun exercising and cleaning game to get through all of your chores.
• Before eating something, think about why you're eating it's it because of real body hunger? If not, don't eat it.
• If you're not that in to regular water, add a slice of lemon, lime, or orange to it.
• An easy way to burn more fat is to walk everywhere within a reasonable distance.
• Graze. Eat small snacks every few hours. Three almonds, a piece of fruit, piece of dark chocolate... choose your favorites and have them handy.
• Drink plenty of water to avoid hunger during exercises.
• Doing some jumping jacks or push-ups just after waking up will also kick-start your metabolism and also wake you up!
• More women start gaining more weight in their belly as they age, especially after menopause. The body fat distribution changes less fat goes to your arms, legs and hips, and more goes to your midsection. Some people even find their waistline widening while their weight remains the same. Nonetheless, the above steps will help to do away with belly fat.

Warnings

• Don't try to lose weight too quickly. Crash diets and diet pills that promise weight loss are usually bad for you and actually don't help keep the weight off in the long run. Resist the urge to take the "easy" way out and instead stick with a healthier lifestyle. These way you lose the weight and improve your health, helping you keep the weight off in a way that won't harm you in the long run.
• Doing only sit-ups and crunches can actually cause the appearance of more belly fat, because the abs grow in size and shape, they'll push out against the fat, making it appear larger and thicker.
• If you've gained weight or been pregnant, you may have excess skin in the belly area that won't disappear no matter how much fat you burn. You'll only know how much excess skin there's, though, if you get rid of all the fat first. It's also possible that your skin will tighten up again once you've lost the belly fat.

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Easy Ways to Get 10,000 Steps Per Day

Tips to get your steps in.
 
These devices come programmed with a goal of 10,000 steps per day, a number said to help reduce your risk of heart disease, high blood pressure and more. And while that number may be easy to hit on gym days, it can be difficult on others. The good news: By making a few small changes in your daily routine, you, too, can clear that hurdle. 

Why 10,000?

The 10,000 step goal is endorsed by the American Heart Association and the Centers for Disease Control and Prevention for helping keep you fit and warding off disease. But you don't have to act like a wind-up toy, tackling it in one fell swoop. "In fact, attaining 10,000 steps in smaller increments throughout the day may be more manageable than trying to complete 10,000 steps in one go at the gym," says Chris Jordan, director of exercise physiology for Johnson & Johnson and author of "The 7 Minute Workout." Anything you can do to avoid prolonged sitting will benefit your health, he says. 



Walk to work.

If your goal is to increase your steps, start by walking to work, Jordan says. If that’s not possible – rural and suburbanites take note – simply getting off the bus a stop earlier or parking your car a little farther from your destination can boost your step count, with little extra effort from you. “Take every opportunity to get up and active,” he says.

Take the stairs, not the elevator.

Once you set foot inside your office building, don’t immediately hop on the elevator, says Lee Jordan, a personal trainer certified by the American Council on Exercise. Make a beeline for the stairs, and use them when you leave for the day as well. Bonus: You might even get out of the building faster. “Most people at the office use an elevator, so the steps are usually empty,” he says. “People underestimate how good a workout step climbing is.”

Take a break.

Don’t just sit at your desk all day, Lee Jordan says. Sitting all day isn't a recipe for good health, so make sure to take a break. While you're at it, rack up some numbers on your tracker as well. “Take a break during your day, and go walk up and down a flight of stairs,” he says. “It only takes a few minutes, but the benefits are huge.

Break it up.

Trying to get 10,000 steps is a difficult task, no matter how you slice it. But if you tackle it in smaller chunks, you might find it less daunting, Chris Jordan says. “Aim for 2,000 steps before work, 2,000 midmorning, 2,000 at lunch, 2,000 midafternoon and 2,000 in the evening,” he says. “It will make hitting your goal much easier.”

Don’t rush in.

Just because your fitness tracker is telling you to hit 10,000 steps doesn't mean you should, Chris Jordan says. Trying to do too much too quickly can backfire and cause physical injuries. “If you are not currently exercising, aiming for 5,000 or even 2,500 steps a day may be more appropriate,” he says. “This is more than you currently are doing and will be beneficial over the long term. When it becomes easy, you can progress gradually to 7,500, then 10,000 steps a day and so on.”

Remind yourself why you walk.

We all have them – days when we'd rather do anything but move around. When those days strike, remind yourself of your goals. “Ask yourself why you are trying to be more physically active,” Chris Jordan says. “Connecting to a bigger purpose, whether it’s trying to be healthy, increasing your quality of life or trying to be a positive role model for your children can be a powerful source of motivation.”