You’ve probably heard that getting 10,000 steps a day is a great way to support your weight loss goals. Indeed, walking is a practical and effective exercise that can help burn calories, improve your cardiovascular health and improve your mood. Additionally, those who walk 10,000 to 12,000 steps per day tend to have lower body fat percentage, body mass index (BMI), and waist circumference, according to research Published in BMC Public Health.
However, reaching the daily goal of 10,000 steps can be harder than it seems, especially if you’re new to walking or have a busy schedule. Fortunately, we spoke with Kyrie Furr, CPTcertified personal trainer and performance coach at Barbend, who shares 12 stellar tips for incorporating more steps into your daily routine and reaching your weight loss goals.
If you’re ready to learn how to easily incorporate this low-impact exercise into your daily life and improve your fitness, keep reading for 11 expert tips from Furr on how you can get 10,000 steps a day right for you help you lose a few extra pounds.
Set realistic goals.
Setting realistic goals is essential to maintaining motivation and consistency. As with any other health or fitness goal, remember to start with manageable goals and gradually increase the number of steps to avoid burnout and injury.
“It’s essential to gradually increase the number of steps over time rather than aiming for 10,000 steps right away,” says Furr.
Focus on intensity.
The intensity of your daily walks matters as much as the number of steps you take. To take your walking intensity to the next level, incorporate brisk walking intervals to increase your heart rate and maximize your calorie burn. For example, do brisk walking for one minute straight, followed by one minute of rest, and repeat for 20 minutes.
“Doing brisk walking intervals or inclines to increase the intensity of your walks can burn more calories and help improve cardiovascular health,” Furr tells us.
Boost your metabolism.
Research shows that walking regularly helps boost your metabolism. A higher metabolic rate helps burn calories more efficiently throughout the day.
“Regular physical activity like walking can boost your metabolism, which is the rate at which your body burns calories,” says Furr. “This effect may persist even after you’ve finished walking, helping you burn more calories throughout the day.”
Add inclines and vary your walking pace.
To burn more calories, vary your walking pace and include inclines. If you walk outside, find hills to climb, or are on a treadmill, feel free to adjust the incline.
“By walking 10,000 steps, you’re expending energy, which can help create a calorie deficit. If you burn more calories than you consume, you’re more likely to lose weight,” says Furr .
Track your progress.
Consider using a pedometer or fitness tracking app to monitor your daily steps.
“Use a fitness tracker or mobile app to monitor your daily step count, distance traveled, and calories burned,” suggests Furr. “These tools are not 100% accurate but will help you better understand how much you move throughout the day. Tracking can also help you stay motivated and accountable.”
Change your routes.
Changing your walking routes keeps things interesting and engages different muscles. It can also be a fun and exciting way to explore new cities, neighborhoods or parks to make your walks exciting.
“Try adding variety to your daily routine. Adding variety prevents boredom and stimulates different muscle groups,” says Furr.
Stay hydrated.
According to a Study 2021 published in the Journal of Human KineticsStaying hydrated is vital for optimal physical performance and maximizing the benefits of physical activity.
Furr tells us: “Drink water before, during, and after your walks to stay hydrated and support your body’s fat-burning processes. Dehydration can impair performance and hinder weight loss.
Take morning walks.
Morning walks boost your metabolism and set a positive tone for the day. According to National Institutes of Healththey may also lower your chances of developing diabetes, heart disease, and high blood pressure.
“Start your day with a quick walk around your neighborhood or a local park,” says Furr. “Aim for at least 30 minutes to start counting your steps. Plus, morning walks are a great opportunity to enjoy some peace and quiet before the hustle and bustle of the day begins.”
Don’t be afraid of the treadmill.
On bad weather days, treadmills can be a reliable alternative that will help you stay consistent with your walking routine.
Furr suggests: “If the weather is inclement, work from home, or if you prefer to exercise indoors, use a treadmill or treadmill to walk while watching TV, working, or listening to music.” the music. »
Parker further.
Parking further from your destination is an easy way to increase your daily step count. Remember: each step adds up over time.
“It may sound silly, but park your car further from the entrance when you’re running errands or shopping. This requires you to take more steps to reach your destination,” says Furr.
Walk your pets.
Dog lovers, rejoice! Walking your pets benefits you and your four-legged friends. Plus, it’s a fun way to stay active and spend quality time together.
Furr says, “Take your dog for several walks throughout the day. Dogs need regular exercise, and walking them benefits both you and them.
Take walking breaks.
Take walking breaks throughout the day to avoid sitting for too long. Frequent walks can improve circulation and help you reach your daily step count.
“Interrupt long periods of sitting by taking short walking breaks throughout the day. Set a timer to remind yourself to get up and move every hour,” says Furr.
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