If you can, try to alternate between different positions throughout the day, taking frequent breaks to stretch or simply walk around the house for a few minutes. With just a bit of effort, hitting that 10,000-step goal without ever leaving the house should be easy!
When you've found your daily average steps, set a goal to walk an extra 1,000 steps a day. This is more doable than aiming at 10,000 steps, if you're starting at something like 3,000 steps. Gradually increase your steps until you reach 10,000 steps or whichever goal you choose.
Spending more time indoors while you work from home means coming up with creative new ways to squeeze in regular physical exercise. Aiming to get 10,000 steps in every day is a good place to start, and Wellhub has some solutions for logging more steps as you work from home and limit your outside time.
After a family trip made me realise how much my weight was holding me back, I started following a low-carb diet, weighing my food with a scale, and walking at least 10,000 steps a day. I've now lost 80 pounds (5 stone and 10lbs, or 36kg) in under 11 months. I have been overweight most of my life.
Does walking on the spot count as steps? Walking in place does contribute towards overall step count.
Walking Speed & Time
How long it takes to walk 10,000 steps depends on your speed. At a pace of 3-4 mph, it usually takes 90 to 120 minutes. Find a speed that feels right for you and make it a habit.
7500-9999 likely includes some volitional activities (and/or elevated occupational activity demands) and might be considered 'somewhat active'; and (iv). >or=10000 steps/day indicates the point that should be used to classify individuals as 'active'.
On average, most people will spend 70 to 100 minutes accumulating 10,000 steps. Below, we'll explain how we came up with that range, strategies to organically increase your step count, and the benefits of walking for the step-curious.
Now a study(link is external and opens in a new window) by Columbia University exercise physiologists has an answer: just five minutes of walking every half hour during periods of prolonged sitting can offset some of the most harmful effects.
An easy way to break this cycle is by getting up to move every half-hour or so. This could mean simply standing up and walking to the kitchen for a drink of water. Or if you have stairs in the home, walk up and down a few times to get some movement. You also can stand and perform stretches while on a Zoom call.
Dancing, playing, and even doing house chores count towards your daily recommended minutes of exercise.
Set an alarm to buzz every hour to remind yourself to stand up and take a brisk 1-2-minute walk. Leave your desk at lunch, even if you're just walking somewhere else to sit down - at least you're walking. Need to catch up with colleagues? Suggest going for a walk while you chew over ideas.
Tick off your weekly chores while getting in your daily step count. Your weekly 30-minute food shop clocks in at 2000 steps and an hour of housework scores you on average 4800 steps. If you don't own a dog, you can always volunteer to walk your friends or neighbours.
Therefore, for you to hit 10,000 steps, you need to walk 4 to 5 miles a day, or around 1.5 to 2 hours of activity.
Regular walking provides several health benefits, but certain factors may inhibit weight loss. These include a slow pace, insufficient duration, health conditions, high stress, lack of sleep, medication side effects, and high-calorie diets.
A research study states that regular walking helps reduce belly fat, which improves the body's response to insulin. Walking for at least 30 minutes every day allows you to prevent weight gain. It can also strengthen the muscles in your legs and tone your legs.
For losing 20 pounds, increase your daily step count to 14,000 to 16,000 steps, along with healthy eating habits. For more tips, learn how many calories does your body burn at rest.