How to reach 10,000 steps a day for Weight Loss
Walking is truly the key to weight loss because it’s simple, requires no training, and doesn’t demand equipment. The ideal amount of walking per day is generally set at 10,000 steps, which equates to five miles. If this sounds daunting, don’t fear. These five miles can be spread over your day.
The average person walks about 5,000 steps per day, so your goal is to achieve those remaining 5,000 steps to get you to a total of 10,000 steps. This means you will likely need to double your walking. However, your activity level may be more or less than 5,000 steps right now, so the first task in achieving your desired 10,000 steps is to figure out your baseline.
Tracking your movement
Buy an activity tracker. This is the only way to truly know how many steps you are taking each day. You can purchase a wearable device, such as a bracelet or ring that has built-in GPS or activity detection. You could also purchase a simple pedometer or download a fitness app on your phone. Whatever you chose, make sure to track your daily activity diligently. Without a tracker, you are likely to overestimate the number of steps you take in a day, and that won’t help you lose weight.
Once you’ve established a baseline for how many steps you are getting on an average day, aim to add an extra 1,000 steps each week until you finally achieve your daily 10,000 steps. This might mean that the first month you only earn 6,000 to 9,000 steps a day, but that’s just fine. The idea is to make progress, not achieve perfection. Getting into shape and losing weight takes time. The last thing you want to do is injure yourself by pushing your body too far too quickly.
Changing your scenery
To achieve 10,000 steps a day, you will likely need to get up and walk every few hours. The walks can be short, even a few blocks, but this will keep you on track to achieving your goal. Additionally, it will keep your metabolism boosted throughout the day, and that will help you lose weight faster.
As you get into your walking routine, keep things fresh by activating your core or squeezing your glutes while you walk. This will burn additional calories and tone your muscles. Try walking through different neighborhoods or on different hikes. Or, if you don’t live in a walking-friendly neighborhood, consider investing in a treadmill.
Tips to Being Successful
It’s important to set yourself up for success by removing any obstacles that might keep you from walking each day. For example, if your schedule is always packed, block off short 15-minute breaks for walking. Add it right into your calendar, so people can’t book you during that time. Try adding a walk early in the morning before work or later in the evening after dinner. Make your walking times routine. If pain is keeping you from walking, figure out what’s going on and get it treated. You might need to stretch more, perform yoga, add self-myofascial release, get massages, go to the chiropractor, or go to the doctor. Determine the source and the cause of pain, and make it a priority to sort it out.
If energy is an issue, target your best times of day for walking. Most people have an energy slump in the afternoon, so that might not be the time to ask your body to do a bit extra. Instead, take advantage of the times when your body is most energetic and go for a longer walk then. If you suffer from chronic fatigue, talk to your doctor. You may be deficient in vitamins or minerals, or you may be suffering from a sleep condition, such as sleep apnea. Again, if things are keeping you from walking, aim to treat those problems. They are underlying health issues that will continue to get worse over time because they are keeping you from achieving a healthier lifestyle.
Walking is the simplest form of exercise, and it should be easy for you to start adding more steps each day to your routine. By committing to walking 10,000 steps a day, you will lose weight.