We’ve all heard the advice we need to get 10,000 steps per day. At first, that can seem SO daunting! But daily walking is the BEST way of getting movement in every day. I mean, think about it. Since the beginning of time, we’ve been walking. It’s been our primary means of transportation practically forever. Our bodies are meant to walk, and it’s the first type of movement people can and should add in when starting a health & fitness program. So this week we’re going to talk some simple ways to increase how much we walk every day. Ultimately, we want to get to about 1 hour of walking every day, which for most people, will be about 10,000 steps.
Walk around the block for 10 mins after every meal. This is FANTASTIC for your digestion! Take this time to listen to a podcast or Audible. I LOVE to walk & learn. Depending on where you live, this can be just a quick walk around the block. When you’re at work during the week, try going for a walk around the parking lot or around your office complex. I see the nurses at the hospital walk around the building on their breaks (which is just under ¼ mile). You’d be surprised how much you can get in! And I know, at least for myself, I feel so good on this walk I routinely increase it to two laps around the block or 15-20 mins each time.
Park farther out. With the holidays right now, this is going to be easy to do. Stop circling the lot looking for the closest parking space. Just head for the far spaces and you’ll save time AND get your walk in. Bonus, when you carry your purchases all that way, you’ll be doing what are called “farmer carries” and they work your arms & abs and balance as well!
Plan a walk for sunrise or sunset. Or lunch. I’m a sucker for watching the morning sunrise. It keeps your body in sync with your circadian rhythm, and helps with your appetite and mood throughout the day. When you combine that with a walk, it’s just… well… glorious is the word that comes to mind! You can take this morning walk and combine it with your gratitude practice. This is probably one of my favorite things to do when I get off work at 6am – go hit a pretty trail, watch the sunrise, and reflect on everything I’m grateful for.
Alternatively, do this at sunset. I WANT to start watching the sunset more. Same concept as the sunrise, but instead of yellows and pinks, it’s oranges, reds & purples. Reflect on your day. What you did you can be proud of, and reframe any negatives, if necessary.
Take the stairs. I live 2 floors up from the garage. I do this every day since my complex doesn’t have an elevator. Additionally, this is good when the weather is bad, since the stairs are all covered stairwells. But if I worked in an office? Absolutely I’d take the stairs! I used to go to a bathroom on a different floor so I could take the stairs every time. What about while you’re shopping at the mall this season? Take the stairs instead of the escalator. It’s not much, but it adds up.
If you’re curious about one on one or group coaching, send an email to essentially.lyd@gmail.com and I’ll connect with you right away!
Essentially Health & Wellness 