You’ve probably heard the hype around it. Walking 10,000 steps daily has become a fitness regime for many who simply aspire to achieve a healthier body and trimmer physique. Yet, as we increasingly spend long hours at desk-bound jobs, many of us end up slipping into a sedentary lifestyle as this fitness goal recedes into a distant, unattainable goal.
But don’t lose sight of your health goals – there are actually many fun ways for you to integrate this daily dose of fitness into your everyday routine!
Why 10,000 Steps a Day?
Being on your feet certainly has its benefits – the Health Promotion Board states that walking 10,000 steps a day can help to lower blood pressure, blood cholesterol levels, and improve glucose control, which could decrease the risk of diabetes and other long-term illnesses. 10,000 steps, which roughly estimates to 8km, also burns about 500 calories, which is always a welcome benefit!
For some of us who only rack up 3,000-5,000 steps a day, this might seem like a daunting challenge. But set attainable goals for yourself! Building up to 10,000 steps over a period of time is more realistic than trying to hit this mark in one shot overnight.
Break it up into smaller, more manageable sessions. Your daily walk to the train station plays a part in reaching this goal, and taking the longer route to your favourite lunch haunt will contribute to that overall step-count. Aim to add 300 steps each day and you’ll soon find yourself zooming to that 10,000th mark!
5 Ways to Hit 10,000 Steps Daily
1. Skip the lift
Did you know that 10 minutes of walking up and down the stairs burns approximately 110 calories? The continuous motion of your legs and hips results in deeper breathing, the toning up of your glutes, calves and thighs, and gets your heart pumping! So, start walking up the stairs to get some steps off your target list!
2. Set aside time for walks
A leisurely 30-minute walk after dinner around your neighbourhood will help you to digest that sumptuous food, while giving you some much-needed fresh air. Or if you’d like to amp up the fun, drop by the idyllic Robertson Walk after work for a hearty meal and conclude your evening with a stroll along the Singapore River to watch the city light up as night falls!
If you prefer to enjoy some me-time with your favourite jam, find a suitable pair of earphones that’ll give you the best audio quality while helping you to stay alert of your surroundings.
3. Park further or alight one stop earlier
Do you normally drive everywhere you go? Shake off that kiasu habit of scouring for the nearest lot to your destinations and start parking a little further so that you can get more steps into your daily routine. Or if you commute by public transportation, alight at a stop earlier and take a stroll home after work. You’d be surprised by how much that extra walk can help to lower stress levels!
Make sure that your feet are all primed for long distances by investing in quality footwear. Add comfy and sturdy insoles to your work shoes so that you can power-walk everywhere in confidence and style!
Dr Kong offers a range of quality, affordable insoles that will help you to kick start your new healthy habits!
4. Chart those #fitnessgoals
Sometimes all we need is that extra push to get going. A pedometer will help you to chart your #fitnessgoals so that you can tackle it a portion at a time! Pedometers, which detect motion as steps, have become some of the hottest fitness devices in recent years. Wear this sleek gadget like a watch around your wrist and keep track of your step count displayed on the pedometer’s screen!
There’re plenty of pedometers in various brands and models which you can choose from, to suit your unique preferences!
A range of Fitbit and Garmin models, along with other pedometer brands are available at Courts. Different types of Fitbit pedometers are also available at Best Denki and Challenger; while Harvey Norman carries both Fitbit and Misfit pedometers.
5. Buddy up
Grab a pal or a co-worker to join you on your walks after work! If you work in the city – don’t fret. Instead, enjoy the amazing sunset views of Singapore’s city skyline. Walking with someone helps to motivate you and keeps you accountable for your goals. Find someone who walks around the same pace as you and who shares similar fitness goals. Having good company will keep you upbeat throughout your walks, and before you know it, you’ll be hitting 10,000 steps effortlessly while having fun!
All in all, the key to a healthy fitness regime is to not sweat it! Remember to work out at your own pace and most importantly, enjoy yourself. If you’re up for it, aim to reach beyond 10,000 steps, and get that heart pumping for a rush of endorphins!