Health and fitness comes in many forms. For some, it’s running a few miles a day, for others it's weightlifting, for some it’s a brisk walk and for some it could be something as fun as walking a dog.
There is no one way to be healthy, so we’re going to put that out there right now. Fitness fads and diet trends shouldn’t be taken as gospel, because everyone is different and has their own fitness and health journey. There are, however, some broad research findings that show the overall benefits of certain health and fitness habits.
For example, we know that getting adequate sleep is good for both our minds and bodies, and we know that drinking water and staying properly hydrated is vital for basic function. And, in more recent years, we’ve found that walking regularly has been shown to decrease the risk of cardiovascular disease by up to 31%!
Benefits of hitting your daily step goal
Walking is a cardiovascular exercise, which means that it increases your heart rate while also increasing the oxygen and blood flow in your body. Generally, cardio exercise also uses large muscles in a rhythmic motion over a decent period of time. Whether you’re walking, running, cycling or swimming, cardio exercise lets you sustain your movement and heart rate for a long time.
The American Heart Association recommends adults get at least 150 minutes of moderate cardiovascular activity each week. Spread out over a week, that equals out to about 30-40 minutes per day, with an extra day or two dedicated to a more high-intensity exercise. The benefits of this regular movement include a lower risk of heart disease, better bone health, less chronic health conditions, better sleep and so much more!
Japanese researchers in the 1960s developed a theory that burning about 300 calories through moderate exercise daily led to greater cardiovascular health. They found that walking around 10,000 steps daily reached that goal, and that’s where the magic step goal came about.
Walking is the easiest way to accomplish the minimum standard of exercise that the AHA has set for the average adult, and thanks to the Japanese research, we can boil it down to a numbered goal for us to work toward. After all, a goal of any kind must be measurable, achievable and time-bound for it to really work. Since most smartphones and smartwatches have built-in step counters, it’s not hard at all to keep track of your movement!
How to walk 10,000 steps in an apartment
Living in an apartment should in no way be an obstacle to hitting your daily step goal. If anything, you have more access to resources for reaching your goal! If you live in our luxury apartments, then we’ve provided access to community gyms and neighborhood parks that are within easy reach of your home. Your health is important to us, and so we want to help you reach your personal fitness and health milestones.
Walking 10,000 steps is equivalent to walking about 5 miles in total. If you go on a 30-40-minute walk, you’ll hit about 5,000 steps, so how do we complete those other 5,000 steps to reach our daily step goal?
Treadmill
The easiest and most convenient way to get a bunch of steps completed is by using a treadmill. If you live a busy life, then treadmills are the way to go. And if walking in one place sounds extremely dull to you, then here are some ways you can make your walk more interesting:
- Watch an episode of your favorite TV show
- Listen to a podcast or audiobook
- Call a friend or family member to catch up
These can help you make use of that extra time and give you a routine that you look forward to every day. Plus, watching a few episodes on the treadmill can knock out those 10,000 steps before you know it!
Park further away
Parking further away from work or the store not only gets those extra steps in, but it also means you’re less likely to fight over parking! It’s a win-win!
Go on a hike
Hiking does wonders for your body and your mind, and it’s a fun way to get your exercise in while spending time with friends, family or your pet!
Break it down
If 10,000 seems like an achievable number, then break it down into more manageable increments. If you’re sitting still at your work desk all day, then take a few minutes each hour to walk around the parking lot or climb a flight of stairs. If you’re at home, then stroll around the block or up and down the stairs in your complex. Not only will these short breaks make your body feel less stressed, less tense and more flexible, but your mind will benefit from these short breaks and you will come back refreshed and ready to go.
Climb famous landmarks
If you want to change up your routine and explore your adventurous side, then set yourself goals of climbing the heights of different landmarks around the world! For example, the Eiffel Tower in Paris is 674 steps, the Burj Khalifa in Dubai is 2,909 steps, the longest staircase in the world is 11,674 steps and the Empire State Building is 1,860 stairs.
If you want to go a little more grand-scale, then you can try climbing a mountain over the period of a few days or a week!
- Mount Everest (Nepal): 85,238 steps
- Mount Fuji (Japan): 15,800 steps
- Hadrian’s Wall path (England): 168,000 steps
- Mount Kilimanjaro (Tanzania): 128,263 steps
Walk your dog a little longer
It turns out that dogs require a lot more exercise than just a short walk every day. Take this opportunity to give your furry friend the proper exercise they need and crush your step goal at the same time!
Get a mini elliptical
Small elliptical machines fit under your table or work desk and allow you to stay in motion for hours at a time while working. In fact, I used my mini elliptical while writing this article and hit 5,547 steps while doing so. Easy peasy!
Try a walking workout
The internet is a wealth of resources you can use to meet your step goals. Check out these videos below for examples of walking workouts you can do at home!
However you decide to reach your goal, don’t forget that exercising shouldn’t feel like a burden. Instead, think of this daily motivation as a way for you to thank your body for all it’s done for you, and to give it the strength and nutrition it needs to keep you healthy for much, much longer!
Good luck, and have fun!
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Featured photo courtesy Pixabay/Free-Photos
Colleen Ford is a South African who now lives on Oahu in Hawai'i. She loves to travel, camp, spearfish and hike. She's also part of a super cool canoe club and is pretty decent at it. Colleen enjoys Star Wars and also not being cold ever.
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