Introducing the 30 day Step & Movement Challenge
When it comes to counting our steps, you most likely know about the 10,000 steps a day goal.
If you are like me, some days I can reach 10,000 or more, but some days are just too busy, and it becomes a frustrating goal. I did some research to try to find out why 10,000 steps are the ‘gold’ standard.
The fact is, that studies have shown that the 10,000-step target improves heart health, mental health, and even lowers diabetes risk.
10,000 steps per day adds up to about five miles for most people and contributes towards the CDC’s recommended 150 minutes of moderate exercise per week.
It is important though to understand what is best for YOU. 10,000 steps may seem like too much or it may not be enough.
Tips from FitBit, Mayo Clinic, and the Harvard School of Public Health
· New to Exercise or Recovering from injury? Start slowly. Determine how many steps you take on an average day…this is your baseline. Start by adding 1,000 steps each week. This could be as simple as parking further away or taking the stairs instead of the elevator.
· Is your goal Weight Loss? For lasting results, usually ½ pound to 1 pound per week is recommended. Completing an extra 10,000 steps each day will typically burn about 2000 to 3500 extra calories per week. One pound of body fat equals 3500 calories. Depending upon your weight and workout intensity, you could lose about a pound per week by completing an extra 10,000 steps per day.
· Is your goal to maintain your health and fitness? If so, the 10,000-step goal could be exactly right for you. A 30-minute daily walk can slow mental decline, lower blood pressure, improve sleep, build immunities, and even relieve depression as well as countless more benefits.
Many people enjoy using fitness trackers to monitor their steps…. And there are SO MANY available options on the market, including pedometers and apps on your smart phone. If you do not have any of those devices though you can still participate using the following guide based on an average speed and stride. Keep in mind though, that a fitness tracker will pick up EVERY step you make throughout your day including those you may not consider tracking. Remember EVERY.STEP.COUNTS.
· 5 minutes – 500 steps / .25 mile
· 10 minutes – 1,000 steps / .5 mile
· 30 minutes – 3,000 steps / 1.5 miles
· 60 minutes- 6,000 steps / 3 miles
Download and TRACK your steps with this chart
Click here to Personalize with your height and weight with this great online calculator
