Take steps today
How walking can be a great form of exercise from Maya Laroia, RD, CDN.
What type of exercise doesn’t require gym membership or any special training? What type of activity improves your heart’s health, decreases your risks of diabetes and cancer, and helps you to be more active as you grow older? Evidence shows that adding some steps into your day provides these benefits!
Adding steps into your day can also be a wonderful way to maintain your current body weight and help burn energy. Walking can offer a mental refresh as well.
Do I have to walk 10,000 steps per day?
10,000 steps is a number you’re likely to hear a lot, however, scientific research shows that 7,000-9,000 is the sweet spot for steps. For less active individuals, an increase from 2,500 to 4,000 steps has been shown to be beneficial.
Do I have to count my steps?
Many people like to count their steps with trackers on a phone, smartwatch, or a pedometer, but it’s not necessary. Neither is perfection! Start where you are and gradually build up your steps each week. For those who like to track their steps, add 500 to 1,000 steps per week. For non-trackers, just add a 10-minute walk each day.
Here are some ways to sneak more steps into your day:
- Break up some of that sitting time at work. Take a phone call while walking, grab a co-worker and get some steps at lunch, or take the stairs instead of the elevator. For others, a walking pad might be possible
- Walk while you wait. On hold with customer service? Taking your kids to soccer practice? Waiting at the airport? These are all opportunities to take a walk
- Collect steps right at home. Walk while you do household chores, listen to a podcast, or scroll on your phone. Better yet, step away from your phone and get some fresh air outdoors
