It is often acknowledged that persons who are attempting to lose weight can benefit from increasing their daily step count to 10,000. Walking is a helpful and efficient forms of exercise that can assist burn calories, strengthening the heart, and boost mood, hence because it is recommended to try out this daily goal.
In accordance to research published in BMC Public Health, people who often walk 10,000–12,000 steps a day often have lower body fat percentages, body mass indexes, and waist circumferences.

 

Nevertheless, it can be impossible to reach the 10,000-step mark, specifically for beginners or those with hectic timetables. We spoke with Kyrie Furr, CPT, a certified personal trainer and performance coach with Barbed, to help you reach your weight-loss objectives and add more steps to your everyday routine.
Furr shares 12 valuable tips to help you integrate this low-impact exercise into your daily life and improve your fitness levels.

1. Establish sensible objectives
Remaining consistent and motivated requires setting reasonable goals. To prevent injury and burnout, start with modest goals and raise your step count gradually. “It’s essential to gradually increase your step count over time rather than aiming for 10,000 steps right away,” suggests Furr.

2. Focus on Intensity
The level of difficulty of your walks is just as vital as the total number of steps you take. Walking rapidly for brief periods duration may increase your heart rate and increase the consumption of calories.
Furr recommends walking briskly for one minute at a time, followed by one minute of relaxation, to be done for twenty minutes.
“Intervals of brisk walking or
inclines can burn more calories and improve cardiovascular health,” she notes.

3. Boost Your Energy Level
Regular walking accelerates up your metabolism and enhances the effectiveness with which your body loses calories throughout the day.
“Consistent exercise like walking can boost the rate of your metabolism, that remains even when you’ve finished walking,” says Furr. Throughout the day, you burn more calories because to this continuous metabolic rate. This continued metabolic rate helps you burn more calories throughout the day.

4. Vary Your Walking Pace
Use inclines and change up your walking pace to burn more calories. When strolling outside, seek out hills; if using a treadmill, adjust the inclination. “Walking 10,000 steps expends energy, creating a calorie deficit necessary for weight loss,” Furr states.

5. Track Your Progress
A device called a pedometer or fitness tracking application can be used to record the number of steps you take each day. “suitability devices and apps can help you stay encouraged and accountable,” Furr says. Using these apps, you can track your steps, distance walked, and calories consumed to gain a better understanding of your capacity of action.

6. Switch Up Your Routes
Changing up your walking routes can provide interest and work different muscle groups. Taking walks in new parks, neighbourhoods, or towns can add interest and variety to your strolls. “Variety prevents boredom and stimulates different muscle groups,” suggests Furr.

7. Maintain Hydration
Keep Yourself Hydrated
Sustaining adequate water intake is important for maintaining maximum physical performance while fully benefiting from physical activity. “Drink water before, during, and following your walks to stay hydrated and support your body’s fat-burning processes,” says Furr. Staying well hydrated is essential for both performance maintenance and weight loss.

8. Go for Morning Walks
Having a walk in the morning may assist you burn more calories and keep a positive attitude all day. The National Institutes of Health claims that they additionally decrease the risk of high blood pressure, diabetes, and heart disease. “Get started the day with a brisk walk for at least 30 minutes,” Furr recommends.

Before all the activity starts, morning walks provide a calm start to the day.

9. Use a Treadmill
On days with bad weather, treadmills are a reliable alternative to stay consistent with your walking routine. Furr suggests, “Use a treadmill or walking pad while watching TV, working, or listening to music if the weather is unfavorable.”

10. Park Further Away
One simple strategy to get more steps each day is to park further away from your destination.
“Park your car farther from entrances when running errands to walk more steps,” advises Furr. Small changes like these can add up over time.

11. Walk Your Dog
You and your dog both benefit from taking walks together. It’s an enjoyable method to keep busy and spend time with each other. Furr advises, “Take your dog for multiple walks throughout the day.” It’s imperative that you and your dog get regular exercise for your health.

12. Take Walking Breaks
Simply eliminating extended periods of sitting, you can improve your circulation and meet your daily step target by taking short walks throughout the day. “Break up long periods of sitting by taking short walking breaks,” advises Furr. You may design a timer to remind you to workout and get up every hour.

You are able to include walking into your daily routine by following these recommendations, which will assist you in reaching your 10,000-step goals and assisting in your weight-loss efforts. Of course, consistency is essential and the best results occur by gradually increasing your fitness levels.