Also serving the communities of De Luz, Rainbow, Camp Pendleton, Pala and Pauma

Healthy Habits

Step Count: 10,000 at least please

The ever famous "10,000 steps per day" is what people hear and what they know. With this number in mind, it means sedentary people who are considered inactive take about 5,000 steps per day. Somewhat active people take between 7,500 to 9,999 steps per day. People who take over 10,000 steps per day are considered active people. The origin of the 10,000-step rule actually came from Japan in the 1960s when pedometers were sold called "manpo-kei," which means "10,000 steps meter." The concept became popular and caught on. People who achieved 10,000 steps per day started to reap the health benefits such as lowering their blood pressure and reducing blood sugar levels; however, it is important to note that the official recommendation comes from the Centers for Disease Control and Prevention which advises that adults engage in at least 150 minutes of moderate activity per week. When it comes to brisk walking, this could equate to 7,000 to 8,000 steps per day. Realistically, if a person normally walks 5,000 steps per day then they need to make the added effort to get about 3,000 more to reach this level. Pedometers and fitness monitors are a great way to track progress and be accountable for set goals. To lose weight, a person needs to incorporate a diet that is conducive to creating a calorie deficit based upon the amount of calories burned via walking. What goes in the mouth doesn't automatically walk its way off the waistline. Walking is the first step to getting active; it is free, and it can be done anywhere, anytime.

The following are some tips to get those steps in, even without going above and beyond what someone normally does during their day.

Every heard of a treadmill desk? Walking and working is one solution, and a company that endorses this option and permits it is one people certainly want to work for.

Next, don't try to be Hercules. Make the extra trip to the car to grab the groceries instead of trying to save a trip and loading up each arm way too much.

Park farther away. People have heard this tip, but getting the closest parking spot when they go to the gym sort of seems odd. As long as they park in a safe location, go for the distance.

Take the stairs. Another tip people have heard before, and truth be told it adds up and tones up the legs.

Take a break from sitting. Go walk. Enjoy the fresh air. Get some vitamin D. At home, at work or while watching the children at their sports practices, get up and move.

Walk in place while talking or reading. Catching up with a girlfriend can mean catching up on steps too. The I-pad appreciates movement too so walk and Netflix it. Then people won't feel so guilty about the binge.

Walk to a destination, instead of driving. If the pharmacy is around the block, then get to those feet and walk there. These boots were made for walking.

When someone is waiting in line or for anything, go walk or walk in place. No one passes judgement when someone is trying to be healthy. If the wait at an appointment will be 10 minutes, rather than sitting there for 10 minutes, go walk. Just let them know they can call.

Make the choice not to sit until reaching 10,000 steps. Accomplish those 10,000 steps and the rest of the day is an extra bonus.

Become a neat freak. Vacuum and sweep on a regular. Make the effort to walk up the stairs to tidy up the house, rather than making a pile at the bottom for the next time up. Go every time and put things in their place.

Every step counts toward someone's health. Be a sneaker collector and wear them out. Their heart, body, and overall wellness will thank them.

 

Reader Comments(0)

 
 
Rendered 03/26/2024 06:43