This month, we are challenging you to accumulate 10,000 steps each and every day! Yup, 10K a Day! The goal is to get up and moving. The more steps you take, the better you will feel and the lower your risk for future health problems! Why 10,000 steps?
- The Surgeon General recommends 10K (10K = 10,000) a Day and that dude knows his stuff!
- The SG recommends that all adults get 30 minutes of physical activity several times a week.
- It takes roughly 2,000 steps to walk a mile.
- 2 miles of walking can be completed in approximately 30 minutes (that’s 4,000 steps).
- Therefore, the goal of taking 10,000 steps in one day (that equals 5 miles) assumes that a typical individual takes 6,000 steps during their normal daily activity.
- Studies have shown that 10,000 steps daily can reduce your risk for chronic disease and an early death.
Get walking! Some easy ways to get extra steps in during your day:
- Take the stairs! Kiss the elevator goodbye.
- Park in the back of the parking lot.
- Walk/run in place while you do simple tasks around the house… folding laundry, brushing your teeth, cooking dinner.
- Ask a friend to go for a walk! A good friend and conversation makes time fly and you won’t even realize you are exercising!
- Walk to the store if you are going to pick up a few things and if it’s within a reasonable distance.
- Take the kids or a dog for an after-supper stroll.
- Window shop at the mall.
- Play tag with your kids.
- Instead of waiting for your kids during their activities, get busy. Walk around the block, school, etc.
Now, since this is a 10K a Day PLUS challenge, we’d better get to the extra goodies! Each day, you will be performing an exercise on top of your 10,000 steps. If the totals are too much for you to achieve all at once during the day, break them up into smaller sets throughout your day!
I’ve linked to demo videos for each exercise down below, in case you aren’t familiar with a particular exercise.
Jumping Jacks: View jumping jack demonstration video here!
High Knees: View high knees demonstration video here!
Crunches: View crunch demonstration video here!
Reverse Crunches: View reverse crunch demonstration video here!
Mountain Climbers: View mountain climber demonstration video here!
How are you going to get in your 10,000 steps each day? Do you have tips to share with us? Comment below!