Why 10,000 steps a day, keeps the doctor away ;)

Nowadays most people wear a smart watch of some sort weather that be a Fitbit, Garmin, Apple watch, Android etc. These watches are all built with a number of different functions, but one that remains the same on them all is your step count. Most watches starts everyone off with a 10,000 steps per day goal, and here’s why: It adds up to about five miles each day for most people, which includes about 30 minutes of daily exercise. This also ties into the recommendation of at least 150 minutes of moderate exercise per week. The thing is, 10,000 steps per day might not make sense for you right away if your starting out on your fitness journey or just returning from an injury but it should always be your goal to get to the 10k steps a day eventually.

YOUR FITNESS GOAL: GENERAL FITNESS GAINS

Your plan: If you’re new to exercise or returning from injury, you’ll want to start slowly to avoid burnout or further injury. Wear a step tracker and determine how many steps you take on average each day over the course of a week. That’s your baseline. The Mayo Clinic recommends adding 1000 daily steps each week, so if your baseline is 4000 steps per day, set your goal at 5000 steps each day. Meeting your goal may be as simple as an extra five-minute walk, or even parking a few cars further away at the supermarket, depending on your speed and stride.

YOUR FITNESS GOAL: WEIGHT LOSS

Your plan: First, determine how much weight you wish to lose. Then, do a little math. I would always and only recommend slow weight loss as this is the only sustainable way that will give you lasting results. Completing an extra 10,000 steps each day typically burns about 2500 to 3500 extra calories each week (Depending on your speed, intensity etc.). It is stated that one pound of body fat can equal up to 3500 calories, so depending on your weight and workout intensity, you could lose about one pound per week simply by completing an extra 10,000 steps each day.

YOUR FITNESS GOAL: HEALTH MAINTENANCE

Your plan: Once your desired goals have been accomplished then it’s all about maintaining that hard work and fitness levels. A 10k step goal is a perfect place to start and should be added to your list of daily habits. The benefits of a simple 30 minute daily stroll are endless, from slowing mental decline and lowering blood pressure, to improving sleep and relieving depression. One study out of a California State University showed that mood lifted in correlation with increased numbers of daily steps, and researchers at the Harvard School of Public Health found that 30 minutes of walking each day cut stroke risk by a minimum of 20%. Of course, you’ll also burn calories and if outside, enjoy an extra dose of vitamin D while you’re at it.

Ready to hit those steps? 