Wednesday, October 18, 2017

Maximize your number of steps every day


Never underestimate the power of walking! By just taking time to walk every day, you can have a positive impact on your health and fitness goals. Do you want a fun, effective and social activity that will help you integrate the exercise into your daily program? Try to walk more every day! Here, fitness specialist Samantha Clayton reveals how you can maximize your number of steps every day.

Why to fall in love with walking?


Walking can be fun, especially when you are with a friend.
If you belong to the group of those who reject the idea of ​​walking as exercise due to low intensity, think again. While walking is not a high intensity exercise, it is by nature a cardiovascular exercise and it activates you, making it the key to achieving your goals.
It is an exercise that most people can do and is a perfect first step so that even those who are not active at all can start climbing the stairs of the fitness staircase. When you start a simple activity like walking, you can become more active.
Walking has no cost, needs little skill and can be easily adopted in your daily schedule.

3 ways to increase your number of steps and add more walking to your day


1) Change simple habits like park just outside the shops, get off the bus one stop earlier, prefer the stairs from the elevator or walk to your colleagues' desk instead of sending an email.
2) Make informed decisions to walk on the spot when you talk on the phone, get up from your office sometimes in the day and walk for 5 minutes, or take a walk for your lunch break. Take some time (15-20 minutes) on the treadmill and start to be active at home, cleaning or pruning!
3) Set your personal goals like climbing the stairs as many times as you can in the day, walking for 5km, taking your dog out for 40 minutes or walking for two minutes during your breaks during the week . All of this will help increase the number of your steps significantly.

Do you walk fast enough?
If you find it hard to work out, consider increasing the pace at which you walk. Below are four different rhythms:
K = Social Walking . A slow pace at which you can talk.
Z = Live Walking . It requires about 60% of your effort. You can still talk, but you can be more relaxed.
C = Fast walking . Requires about 70-80% effort and makes talking very difficult. It requires about 70% of your effort and it will be very difficult for you to talk about.
Δ = Dynamic Walking . You can not discuss and maintain the fastest pace. Try to add some hills / hills to your route. 

The best way to control your everyday steps
Using a simple pedometer or application on your mobile will help you control your footprints, as it is impossible to measure 10,000 steps on your own. There are a lot of modern gadgets but I would suggest you find someone you can put on your sweatshirt, wear it or have it in your pocket so your every step counts! 



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