Here's the good news: you can take 10,000 steps to lose weight. It might sound like a lot, but it actually takes just one and a half hours of brisk walking to reach the target. This doesn't sound too difficult, right? Besides, walking outdoors benefits your health in many ways: it provides an additional fresh air intake, tones your muscles, refreshes your skin and puts you in a better mood.
Walking Those Steps
Because walking is not as intensive as jogging or cycling, it is necessary to walk longer to burn the same amount of calories as you would performing intensive training. During 30 minutes of walking, you would normally take approximately 4,000 steps. This way you'd burn about 200 calories. If you wish to lose a few pounds, your walk would have to be quite intensive (only then will your heart beat rate stay at the level which benefits fat burning). If walking one and a half hours per day at a time doesn't seem like a manageable task, split this time in half: for instance, walk to your work and back.
Pedometer as Your Motivator
A pedometer is rather inexpensive: its price can vary from about 2 to 65 dollars depending on its functions and quality. This small device can be worn on your wrist, in a bag or a pocket; although, its records are more precise if pedometer is placed on your waist, right above the hips. This way it will be more likely to recognize every step you take.
So, you have decided to start walking with a pedometer. First, you will need to find out how many steps it takes you to get to work, to the supermarket or anywhere you normally go by feet. Start a log where you can record total number of steps made each day, as well as the distance, time and the routes you take. By doing so for at least a week, you will be able to analyze the distance and the time you walk.
After you have done this, it is time to adjust your routine in such a way so that you'd be able to walk those 10,000 steps a day. Choose any opportunity to walk more: take the stairs instead of an elevator or walk to the supermarket a few times a week instead of driving.
You might soon notice yourself searching for little ways of increasing the number of steps taken so that your pedometer could record it. Remember keeping your log records: this will help recognize the most beneficial routes and encourage further activity.
- Build up your walking time gradually
- Walk regularly
- Wear comfortable shoes
- Don't take steps that are too large for you
- Maintain a rather fast pace;
- Walk 30 to 90 minutes a day;
- Keep you back straight and look ahead of you. This will release your chest and shoulders
- Tense your abdominal muscles to train them, too.
Enjoy your walk! Look around and breath the fresh air. You can make walking more pleasant by taking an MP3 player with you: listen to energetic music or an audio book. After a few weeks of walking you will notice that these 10,000 steps make you feel and look more fresh and healthy, and others will notice this, too!