We all know what the benefits of walking are; lower blood pressure, weight management, diabetes prevention, bone health and emotional wellbeing to name a few. The magic number of 10,000 keeps coming up when it comes down to the number of steps needed to achieve all of the above mentioned benefits from walking. Well, 10,000 steps is 5 miles and at times can be a bit much and time consuming. Walking at the speed of a 15 minute mile a 5 mile walk could take well over one hour. Research has pointed out that if you walk between 6 and 9,000 steps per day you will reduce the chances of a heart attack or stroke by a whopping 60%. 6,000 steps is 3 miles and a much more manageable number, remember the most bang for our buck and if 6,000 steps does it, so be it. Those 6,000 steps have always been my number for that structured walk that I take every day and I almost feel like that number has bullet proofed me from a heart attack or stroke. But what about the 10,000 steps; can’t rest on your laurels once you completed those 6,000 steps, the additional 4,000 steps become part of your functional day. You see in order to remain fit you have to build fitness into your lifestyle. Don’t order your groceries and just go pick them up in the parking lot, go shopping for your groceries and walk around the store. Stop looking for a parking space that is in close proximity to your destination, park further away. Use the stairs, walk the dog, get up 30 minutes earlier and get on your feet sooner, cook, clean, and do chores and projects but above all stay on your feet and keep moving.
Let’s do a little bit of math
10,000 steps = 5 miles, generally we walk at a pace that burns about 100 calories per mile. That = 500 additional calories burned during the day by just walking. Multiple by 7 and that’s 3,500 additional calories burned in one week, which is one pound. Watching your diet just a little bit will help you lose about 4 pounds in one month and close to 50 pounds in one year. It’s a lifestyle not a diet or an attempt to get into a tuxedo for a wedding. Think about your life and how important you are to those around you and ask yourself if they are worth a few extra steps per day or an extra 30 minutes of sleep. I think you know the answer.