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10,000 steps a day for complete fitnessBY: JNLakshmi | Category: Health and Fitness | Post Date: 2008-10-29
As everybody knows, walking is the best exercise that helps you stay fit. In this fast moving world, many of us find it hard to spare time to go to the gym, walk on treadmill, do the cycling etc. So we have to find the other means, to work this out. Have you heard about the 10000 step program? The guidelines say that you need to walk 10,000 steps a day. Too much huh? It comes around 8 Kms or 5 miles a day. May be we walk around 1000 to 2000 steps a day on an average with our daily work not including the time you take to the gym or exercise. But 10,000 Yes, this number may seem to me high initially. But it is not necessary that we have to rush it at a stretch. Take baby steps, aim for at least 2 miles a day and then slowly increase. The good feeling you get when you feel light, fit and active will be encouraging and you will automatically tend to keep up the work and aim higher. See, if you can invest in the pedometer. It is step counter that helps you to track the steps you walk. The basic pedometer cost around $10 and upwards. The basic model, just counts the steps that you take. Other advanced models has the features that includes Calculating Speed, Distance covered, Calories burnt and Time taken. A pedometer can track your steps whether you are moving slow or fast. So you can wear it even when you jog or run. It is a small device that you can just switch it on and clip it in you waist. It should be worn above the hip so that it will detect the leg movement. You can just clip it on the belt and make sure that it does not move. When you go to bed at night, just take it out and check for the number. By having a count on the steps walked, calories burnt, distance walked, it will be more encouraging and you would start to enjoy more. When you use it first, just make a note of the number of steps you walk by doing your normal routine. It will help you to get an idea on the level of the 10000 step program. Then slowly increase the steps. For a normal person, who does not exercise much, it might take months to reach the target of 10000 steps per day. But that is really fine. People who cannot spare continuous time for walking or exercise, can increase the steps you walk, just as you do you routine chores. These will be initially impossible and make you laugh at, but it is the way that you can force yourself to walk. After all, every step you take will benefit you and you will get to enjoy this exercise slowly. 1. While watching TV, do not have the remote near you. Keep it in a common place, so that will make you take few steps to reach it. 2. When you need to take something from the other room, you go for it. Do not ask someone who is in that room or near that room to get it for you. 3. Walk while you are talking on the phone, it will really be helpful when the conversation is lengthy. 4. When you have a public transit like bus or train that takes you to your place of work or any other places that you want to go, take it. Do not drive, by using the public transit you can increase the steps you walk and save the gas too. 5. When you are free, go to the mall even if you do not have anything to shop. Seeing lots of people and just walking around will be a good change. 6. Go to the park and walk for a while. 7. Take stairs whenever you have to move to the floors at work. 8. When you drive, do not circle and search for the closest parking spot. Park it farther, and now you are forced to walk few more steps. 9. Join your kids when they play outside. Teach them to cycle and other outdoor activities. 10. Walk to the store when you have to buy something and the store is in the walkable distance. 11. When the grocery store is near by your house, just walk and buy the veggies and bread, instead of stocking it up for a week or more. In that way it helps you to shop the fresh ones. 12. Do not combine the work of getting the mails from the box as you drive to your home. Make a separate walk to get the mails from the mailbox. 13. Walk out to empty the trash daily to into the dumpster. 14. Get a hobby that involves movement like dancing, cycling, gardening etc 15. Walk the talk. When you are talking with the neighbor or having some conversation with the guest, just take them for a walk as you talk. 16. Try to squeeze in some 15 - 25 mins a day to exercise. Article Source: http://www.saching.com About Author / Additional Info: JNLakshmi Additional Articles: * Finding backlinks by analyzing your competition * Matrimonial Websites * Fun games at work: Most popular office games * Move out of comfort zone. Life means more than living and existing * Events in Singapore that cause excitement throughout the year Does this article violate or infringe on your copyright ? 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