Health First Expert Advises Doing 10,000 Steps a Day to Improve Overall Wellness and Health
By Space Coast Daily // March 8, 2020
beginners should try setting a smaller, realistic goal
BREVARD COUNTY, FLORIDA – Whether you’re active or just like wearing the latest fitness watch, hitting the magic “10,000 steps” is recommended in order to stay fit.
But what does the average person actually need to stay healthy in their day-to-day life?
“This is an ongoing debate I continue to hear about more and more,” said Matthew Duffy, Health First’s Pro-Health & Fitness Clinical Integration Specialist.
Working with gym clients for several years, Duffy has heard his share of concerns.
He explains some common questions and gives helpful information on whether 10,000 steps are beneficial for overall wellness and health.
Is walking a good form of exercise?
This form of motion has shown to be a beneficial exercise for people who are trying to improve their overall wellness and health.
Most people, no matter what age or weight, are able to complete this form of exercise in their daily lives and activities.
The many health benefits include, but are not limited to, reducing stress, lowering blood sugar levels, combating high blood pressure, and burning calories and/or fat.
Is taking 10,000 steps a day realistic?
When people are setting fitness goals, they often look at 10,000 steps as a good starting point. This is a great goal to have, but beginners should try setting a smaller, more realistic goal.
For example, if your current number of steps per day on average is 4,000, it would be more realistic to set a goal of 6,000 steps a day and then slowly increase that number over time.
Setting unrealistic goals is an easy way to fail and may affect exercise adherence. For those who are more advanced, set goals that are challenging and force you to move more throughout the day.
How much exercise is needed for good health?
The general recommendation is to achieve 150 minutes of moderate aerobic exercise per week. This equates to about 30 minutes of exercise five times a week.
An average of 10,000 steps per day would satisfy this goal, but walking is more of an activity of daily living (ADL). In order to meet this recommendation, you must make sure that you are pushing yourself and performing “moderate” intensity exercises.
Steps at work or around the house while performing chores are not moderate intensity activities. However, a brisk style of walking is a more intense form of the same exercise.
The ability to increase the exercise intensity is a much more efficient way to get all the wellness and health benefits in a shorter period.
How to increase steps and move more throughout the day?
Here are some easy choices you can make to increase your daily steps:
• Take the stairs instead of taking the elevator
• Park further away from your destination
• Make physical activity part of your daily commute to work
• Use a standing desk at work
• Take breaks and move around throughout the day
• Do chores at home yourself that require you to move
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