I, Mark Roemer, know that there are several different types of health and wellness. This can be anything from running a few miles to walking for those who can’t run, weightlifting for those who are so inclined, even a brisk stroll with a spouse or a pet for those looking for something more than a walk but less than a run.
I am going to state right now that there is no single way to be safe. Since everybody is different and has fitness and wellness journeys, fitness fads and diet patterns should not be taken as gospel. However, some broad research results suggest that some health and fitness practices have overall benefits.
We all know that having enough sleep is beneficial to both our minds and bodies and that drinking water and keeping hydrated is essential for basic operation. In recent years, scientists have discovered that walking daily can reduce cardiovascular disease risk by up to thirty-one percent!
Benefits of Hitting Your Daily Step Goal
Walking is a cardiovascular activity, meaning it raises the heart rate while increasing the body’s oxygen and blood flow. Cardio exercise, in general, engages massive muscles in a rhythmic motion for an extended period. Cardio exercise allows you to maintain your movement and heart rate for ample time, whether you’re walking, biking, cycling, or swimming.
According to the American Heart Association, adults should engage in at least 150 minutes of moderate cardiovascular exercise each week. That works out to around 30-40 minutes a day over a week, with an additional day or two devoted to a higher-intensity workout. Lowering the risk of heart disease, improving your bone health, reducing chronic health problems, getting better sleep, and so much more are all advantages of daily movement.
In the 1960s, Japanese researchers proposed that burning about 300 calories a day by moderate exercise improved cardiovascular health. They discovered that walking about 10,000 steps a day was sufficient to achieve that goal, and thus the magic step goal was born.
Walking is the simplest way to meet the AHA’s minimum exercise standard for the average adult, and thanks to Japanese science, we can reduce it to a numbered target that we can strive toward. After all, to be successful, every objective must be measurable, attainable, and time-bound. It’s not difficult to keep track of your movement because most smartphones and smartwatches have built-in step counters!
How to Walk 10,000 Steps in An Apartment
The fact that you live in an apartment does not prevent you from meeting your regular move target. If anything, you have more tools available to help you achieve your goal! If you live in one of our luxurious apartments, you’ll have access to group gyms and neighborhood parks that are only a short walk away. I care for your health and want to assist you in reaching your fitness and health goals.
Walking 10,000 steps is roughly equal to walking 5 miles. A 30-minute walk will get you about 5,000 steps, so how do I get the remaining 5,000 steps to meet our regular move goal?
Using a treadmill is the simplest and most comfortable way to complete a large number of steps. Treadmills are the way to go if you have a busy schedule. And if walking in the same place sounds boring to you, here are some ideas for making your walk more interesting:
- Tune in to an episode of your favorite television show
- Listen to an audiobook or a podcast
- Catch up with a friend or family member by calling them
These will help you make the most of your spare time and create a daily routine that you look forward to. Plus, a few episodes on the treadmill will help you get those 10,000 steps in no time!
Park Further Away
Parking farther away from work or the store allows you to get those extra steps in while also reducing the chances of having to fight for a parking spot! It’s a win-win situation!
Go on A Hike
Hiking is excellent for your body and mind, and it’s a great way to get some exercise while socializing with friends, family, or your pet!
Break It Down
If 10,000 seems to be an unreasonable goal, break it down into more manageable chunks. Take a few minutes per hour to stroll around the parking lot or climb a flight of stairs if you’re stuck at your desk all day. If you’re at home, take a walk around the block or up and down your complex’s stairs. These short breaks will not only make your body feel less tired, nervous, and resilient, but they will also help your mind, allowing you to return refreshed and ready to go.
Climb Famous Landmarks
Set yourself targets of scaling the heights of various landmarks worldwide if you want to shake up your routine and discover your adventurous side! The Eiffel Tower in Paris, for example, has 674 steps, the Burj Khalifa in Dubai has 2,909 steps, the world’s longest staircase has 11,674 steps, and the Empire State Building has 1,860 steps.
If you want to take it to the next level, try climbing a mountain over a few days or a week!
- Mount Everest (Nepal): 85,238 steps
- Mount Fuji (Japan): 15,800 steps
- Hadrian’s Wall Path (England): 168,000 steps
- Mount Kilimanjaro (Tanzania): 128,263 steps
Walk Your Dog A Little Longer
Dogs deserve a lot more exercise than just a daily stroll, as it turns out. Please take advantage of this opportunity to provide your furry friend with the training they need while still exceeding your move target!
Get A Mini Elliptical
Small elliptical machines fit under your table or work desk and allow you to work while staying in motion for hours. While writing this post, I used my mini elliptical and walked 5,547 steps. It’s that easy!
Try A Walking Workout
You will find a wealth of tools on the internet to help you achieve your step goals. For examples of walking exercises, you can do at home, watch the videos below! Whatever method you use to achieve your target, I, Mark Roemer, remind you to keep in mind that exercise should not be a chore. Instead, please think of this everyday encouragement as a way to express gratitude to your body for all it has done for you and to provide it with the strength and nutrition it needs to keep you safe for a long time!