Walking 10,000 steps a day is almost impossible? Despite sounding impossible, it is not, despite a lack of time.
Out the front door, in the car, and right at your desk – why walk when you can drive everywhere? Unfortunately, it’s exactly this attitude that leads to us moving far too little these days (not to mention the environment, which we’re not doing any good!).
While our ancestors moved and walked a lot more, we are becoming more and more comfortable and ”lazy.” “Humans are built to cover very long distances by walking. But modern lifestyles mean that movement is hardly part of our everyday lives.
Doctors recommend that people should walk an average of about 10,000 steps a day. But most people walk less than 5,000 steps a day on average, and an average office worker only manages about 1,500 steps. Yet, it’s not that difficult to cover 10,000 steps a day.
The more steps, the better for your health
Those who move more often not only stay fit but also do something for their health. Walking protects us from diabetes, high blood pressure, depression, and even dementia. It also effectively strengthens joints and muscles, improves endurance, and boosts the cardiovascular system. Did you know, for example, that just 15 minutes of exercise a day can extend your life by a good three years?
And on top of that, you also burn a lot of calories. 10,000 steps add about 500 calories that our bodies would otherwise store unnecessarily.
To know at the end of the day how many steps you have managed, pedometers or smartwatches will help you keep track.
The best tips for more steps in everyday life
1: Ditch the car
Do something beneficial for yourself AND the environment by ditching the car more often. Whether you’re going to work, to the city, or meet up with your best friend, why not get on your bike? Riding a bike for 30 minutes is equivalent to about 3,000 steps, and you avoid the parking problem too.
You can also easily do your supermarket shopping by bike or on foot. Tip: It’s best to take a backpack with you or stow your shopping in the bike basket.
2: More kilometers = more steps
Is the supermarket just around the corner? Add some steps and choose a supermarket further away, even if you just need to get something quickly. The more distance you cover, the more steps you take during the day. For big weekend purchases: Just walk twice. Then you won’t have to carry everything at once, you’ll save your back, and you’ll reach the 10,000 steps in no time.
3: Take the stairs instead of the elevator
It can be easy to incorporate a dose of extra movement into your daily routine with stair climbing. Instead of using the escalator or taking the elevator, just take a few steps on foot. Walking up and down stairs not only gets the circulation and blood flow going but also ensures toned calves and thighs as well as a crisp butt. So reason enough to choose the steps in the future.
However, anyone suffering from knee problems should not overdo it with stair climbing because when climbing stairs, the entire body weight rests on the kneecap. You should, therefore, not climb more than three flights of stairs.
4: Get out beforehand
The commute to work is too far to do without a bus, train, or car? No problem. Just get off a few stops before and walk the rest. Or park your car a few hundred meters away. That way, you’ll manage the 10,000 steps per day despite a comfortable car or train ride, and you’ll also get plenty of fresh air. Great for getting going in the morning.
5: Go for a walk
Use your lunch break to go for a walk in the fresh air. Not only will you fill up your step account, but you’ll also do something good for your eyes and your back, which is under a lot of strain from sitting.
And even after work, you shouldn’t always lie down on the couch – a short evening walk after dinner is perfect for you to close the day with a healthy activity.
6: Housework while walking
You’re so busy with housework that you don’t know how you’re going to get 10,000 steps? It’s simple: just incorporate the movement into your household. For example, use your ironing time to walk on the spot or simply take out the trash more often than waiting for it to overflow.
Instead of standing on the spot, you should simply walk around the apartment for a few minutes. That way, you’ll make up a few steps just before bedtime.
But how many kilometers are 10,000 steps? It depends.
A person’s stride length determines how many kilometers someone can cover with 10,000 steps.
For people up to 1.70 meters, 10,000 steps equal about 6 kilometers. For people who are 1.70 meters and taller, 10,000 steps equal about 7 kilometers.
Tall people or experienced walkers even manage to walk 8 kilometers with 10,000 steps. Smaller people sometimes have to be content with only 5 kilometers with 10,000 steps. But every step and every meter counts!
The average step length of people who are between 1.50 and 1.70 tall is 60 cm. The average stride length of people who are 1.70 to 1.90 meters tall is 70 cm.
Of course, if you know your stride length, you can calculate for yourself how many kilometers 10,000 steps are. The formula is: (10,000 x stride length) / 100.
If you walk in a relaxed manner, you can cover about 3 kilometers in one hour. If you walk a little more briskly, you will reach 4 to 5 kilometers per hour. Speed walkers or speed walkers manage between 6 and 8 kilometers per hour.
10,000 Steps: Get going first.
If you’re having a hard time getting going at all, set a small goal that anyone can achieve. Your goal is “I’ll walk 100 steps, and then I’m done!” So walk the 100 steps and see what happens.
The problem, after all, is not the distance but overcoming the first hurdle. That is, once you start walking, you keep walking. With this, you have overcome your inner hurdle.
If you now make walking a daily ritual and keep it up for three weeks, you will build up a whole new walking habit.