How to Get 10,000 Steps per Day | With Natural and Easy Movement
Let me show you how to get 10,000 steps per day in the most natural and easiest way.
Most activity tracking devices use the 10,000 step model as the target for average activity. The origins of the 10,000-steps recommendation aren’t exactly scientific.
Pedometers sold in Japan in the 1960s were marketed under the name “manpo-kei,” which translates to “10,000 steps meter,” said Catrine Tudor-Locke, director of the Walking Behavior Laboratory at Pennington Biomedical Research Center in Baton Rouge, La. The idea resonated with people, and gained popularity with Japanese walking groups, Tudor-Locke said.
Studies conducted since then suggest that people who increased their walking to 10,000 steps daily experience health benefits.
One study found that women who increased their step count to nearly 10,000 steps a day reduced their blood pressure after 24 weeks. Another study of overweight women found that walking 10,000 steps a day improved their glucose levels.
On average, 2000 steps is about a mile so walking 10,000 steps means walking about five miles. How long will it take you to walk 10,000 steps? Most of us walk briskly at about 3.5 miles per hour, which takes about 17 minutes per mile or about 85 minutes for five miles.
Here’s how to get 10,000 steps per day in the most natural and easiest way:
The Pomodoro Technique ® https://cirillocompany.de/pages/pomodoro-technique :
A time management method developed by Francesco Cirillo in the late 1980s. The technique uses a timer to break down work into intervals, traditionally 25 minutes in length, separated by short breaks.
I started thinking that this technique might be useful for a client named Sophie who was overweight and had also been in chronic pain for years.
I introduced her to the Pomodoro method of taking productivity breaks and asked her to use it to take body breaks instead.
She would put her timer on for a 25-minute cycle with a five-minute break. Every 25 minutes she would walk around her floor saying hello to coworkers and her destination would be the water-cooler. This made it much easier to achieve 10,000 steps per day.
Within a week she was already feeling less pain, and within a month the pain was no longer chronic, and as long as she sat less and moved more, she was able to manage her pain.
Within the first year, she had achieved her goal of losing 55 pounds, and she had taken an interest in jogging. She joined a running group, and after six months she decided she would enter her first short distance marathon.
What a sweet success story!
Start a Social Movement:
Instead of sitting in a cafe to socialize with friends and family, move while you socialize by going out for a walk. A 20 minute walk can give you 2000+ steps towards your 10,000 steps!
Housework / Yardwork is the new Workout:
Start treating work around the house as a way of increasing your daily steps. You will be surprised how many steps you will accumulate by only doing what needs to get done!
Use a headset or headphones while you talk on the phone so that you can mobilize yourself. Stand up, pace, rock back and forth or whatever movement you’re comfortable with as long as you’re off your butt!
P.S. I get on average 2,000 steps per 45 minute phone call towards my 10,000 steps target just by pacing while I’m talking on the phone!
What you need to do next!
Get an activity tracker to start becoming aware of your activity, or lack thereof. Once you become aware, you can then make the needed changes to become more active, fit and happy.
Keep moving towards 10,000 steps a day!
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Hello friend Kris here today I’m going to show you how to get ten thousand or ten K a day 10000 steps s Have you ever wondered why it’s 10000 steps. If you’re on this pedometer craze in the last few years here with you know Apple and Samsung and Fitbit and all of these manufacturers of these extravagant high tech pedometers essentially And if you’re on that wagon right now do you ever wonder why it’s not. Fifteen thousand steps or 20000 steps. Why is it 10,000 steps and here’s why. There’s an interesting back story. It’s called Manpo-Kei and that’s Japanese for 10,000 steps. You see what happened back in the 60s when pedometors were first started being used in these Japanese walking clubs used to strive for 10,000 steps a day and it sort of became the fashion became the norm it became the target for them to get 10,000 cents per day in that stuck. And then what happened was scientists picked up on that and they started testing different subjects for health benefits at 10,000 steps per day. And it worked.
They did two major studies both with woman and one of them over a 24 week period walking over 24 week period significantly reduced blood pressure. Another one significantly reduced weight. And in fact there’s a National Weight Loss Registry. The big program down in the States and I mentioned a lot in my book the all inclusive diet. It actually says that about 75 percent of all the subjects are that are in this Weight Loss Registry use walking as an activity to keep the weight up because that’s what that particular program is all about. It’s not just losing the weight but keeping the weight off. So there’s lots of data that showing that 10,000 steps is the magic number but here is the problem. Average we’re doing about 3000 steps per day. So I don’t know about you my friend. You know if you’re using some sort of activity tracking device and what you’re getting on average but the average North American who a sedentary is only getting about 3000 steps per day or less. Now why is that a problem. And it was described to me as an analogy. Looking at your phone and knowing that when you go into low battery mode that it goes into low power mode it immediately dawned on me that that’s exactly what happens in our bodies that that when we get sedentary when we sit for too long either at our desk or in our car that we go into low power mode.
And what I mean by that is the same that a phone basically channels all of its resources just the essentials right just to the apps that are and you’re actually working on for example the same thing happens in our body we have all these systems too.
We have our digestive system or circulatory system our nervous system. So what our body does when we’re in a sedentary or sitting position for too long is it shuts down all the non-essential systems which sometimes include really important systems like our circulatory system or a nervous system.
But of course you know we’re getting our body the indication that those aren’t important systems at that time because we’re sitting on our butts and we’re turned off we’re not turned on. So really important systems like metabolism for example are going to be turned off if we’re doing too much sitting so that’s why it’s really important to be aware of your steps and be to strive for this 10,000 steps mark in today when I’m going to show us for really easy ways in natural ways to get 10,000 steps per day. So first one number one the Pomodoro Technique and how you can use this technique to get 10,000 steps per day. First of all what is the Pomodoro Technique. It’s a really interesting method that’s been around for probably about 20 years now it’s becoming really popular with performance and productivity. So really long story short is there was an Italian university student that used a Pomodoro timer. If you’ve ever seen these it’s basically it’s a timer that you would put on your stove and the state does a tomato. And essentially he was using that time where to find out where he could optimize his productivity and his performance and how many minutes he could stay laser beam focused without getting distracted before he needed the break. The magic number was twenty five minutes and he went on to do a lot of research and a lot of scientists got on board and they really determined that if we’re looking for high performance and high productivity that we can only stay focused on one task for twenty five minutes. That goes for just about everything.
Could be you know desk work on the computer at be music it could be athletics just about any task that we really want to get good at and get the most out of. So I took that and I said the breaks that are being incorporated in this technique these five minute breaks after 25 minutes of work.
Why can’t we get up and move during these five minutes so I tested it out with a client that I was coaching and she was overweight she was depressed and she also wasn’t getting 10,000 steps per day and she was also working in a call center so she was doing a lot of sitting. And obviously her systems were turned off her body was turned off. So that led to lower back problems. And you know deep in that depression just because you know she wasn’t active she wasn’t turned on throughout the day. And you know getting to work she was also sitting and coming home from work or sitting so when I looked at her day and I think it was about 15 or 16 hours she was spending sitting and it’s really hard to make up for that. So what I told her to do was to use this Pomodoro Technique and to do her work for 25 minutes but to make sure OK and she would have a timer on for this to step away from her desk for five minutes. And you know not only was she refreshing her mind so she could go back to maximum performance in her job but she was also taking a quick walk day would be a walk around the building it would be a walk up you know to the next floor down to a floor in maybe with the water fountain was any type of movement in a five minute interval and then back to work for 25 minutes. Now that doesn’t sound like a lot but but here’s the thing my friend.
When it comes to every day natural movement it just adds up and it’s really interesting because you feel it. You know we feel the gym when we go to the gym and that’s why I call that makeup movement we’re making up perhaps for what we’re not doing during the day for most of us anyways that are most of the times that entry.
So this is an interesting way of fitting movement into your day you know making sure that you take a lunch for example and make sure that during that lunch that you’re active that maybe you’re going out for a walk with a coworker or Again you’re just moving around the building you’re getting out of your desk and out of the office and not only is that good for your mind but it’s also what your body needs. You know naturally we’re made to move and in our society we’re really put into a situation because of all the technology and the high paced environments that we put ourselves into. The only thing that we can focus on is our cognitively and not our physiology. So we’re really missing that and naturally we’re made to try to scavenge and to forage and to toil and to sew in and to do what I’m doing right now. And this is just not happening. So to get this going through the day and just a little bit more of this it adds up in before you know it you can hit that 10,000 mark or so the Pomodoro Technique. Look it up. There’s lots of apps and timers that you can get yourself set up with that will really give you that notification and maybe even the buzzer or the bell that gets you out of your desk and start moving.
Number two start a social movement and where I’m from here in Toronto it’s beautiful weather. And this is a big catalyst and it’s the motivating force to get us outside in nature where we really belong. You know I don’t know about you but when I step outside you know when I’ve been on the computer for hours and hours I immediately get this sense of relief. It’s indescribable in it’s instantaneous and that’s what really baffles me and blows me away that nature has that effect on me and it might have that effect on you to give this a shot you know just step outside your office or your workplace some if you’re working at home just get outside just for a minute and everything just opens up.
There’s just so much more space out there and it brings me to this relaxed state. Now I can go further and I do and that’s what I’d like you to do in regards to making this a social movement by not only going outside just to take your breaks but going on side with other people and getting social but while you’re getting social instead of sitting on your butt I want you to be busting the move on the pavements and pounding the pavements just just getting into a walk in and using that as your social time versus you know the typical cafes where we’re sitting around we’re relaxing but remember we’re turned off at that point so we can have the best of both worlds and you might notice you know typically our physiology always matches our psychology. So you’ll notice that when you’re out socializing that you’re just a lot more invigorated you’re more energetic and the conversation reflects that as well. It usually is a positive conference a calm conversation and it’s motivating and you know these are the kinds of conversations that we want you know versus perhaps gossiping and getting into you know past problems and just just things that that drag you down. So you’ll find that when you get out with friends in and get moving with them and it could be just simple walking or even get yourself into a walking group for example that that kind of move or that social movement is the most energetic and invigorating you know type of time that you can spend with other people.
So next. Number three get a walkie talkie. And I learned this myself because I do spend a lot of time on the phone and I’m coaching people and I would look down at my activity tracking device and I would notice OK or not notice that I got 2000 steps. I don’t notice it because you know I’m basically coaching people. But while I’m doing that OK I’ve got a headset on and I’m walking around and because I’m walking around.
That keeps me energetic and invigorated. And the coaching that I’m able to do you know when my body is turned on and correspondingly my mind is in hyper drive I’m really able to help people you know to the level that I expect of myself. Now I know a lot of people that I’ve coached have a hard time with. Getting on a phone call and standing up let alone actually walking. OK walking you know in your office or or just you know walking standing still or are walking back and forth and fidgeting in these kinds of things pick any type of movement that’s going to activate your psychology as well.
They tend to have a hard time with that and this usually is a habit. You know they tell me Chris I can’t concentrate when when I’m packing for. You know I look like I’ve got ADHD or something. Or you know it just doesn’t seem natural to me but work with it give it a shot be open mind be willing to try this because you’ll notice when I notice that the steps just accumulates so naturally and effortlessly that you get the 10000 steps by the end of it. Even if you can’t make it into the gym that particular day.
And that’s just an amazing thing that we’re able to get all the steps we need without having to always make up for it. And you know really push the limits at the gym I think that’s fantastic as well. But let’s face it we can’t always get into the gym. So we’ve really got to look at you know if we’re going to be awake for 15 16 17 18 hours a day then you know how much natural movement can we get in during that day. OK so that is what were turned on be all the critical systems that we need turned on you know are are activated our circulatory system digestive system or nervous system and we get more of the day that turned on state that we so desperately need. Because you know we’re we’re being forced to do too much of sitting during the day. Now. Last but not least number four housework and yardwork Mackay are the new work. But what I mean by that is this is something else that was revealed to me. I’m not a big fan of housework. I’m not a big fan of yard work.
You know I do what I gotta do and I like to have a neat and tidy clean place. But when I found out that again I can get 2000 3000 steps just by doing what I have to do. Anyways it was a bit more of a rewarding experience so that’s what I want you to be aware of as well.
And if you haven’t already got an awareness activity tracking device I want you to look into that. You know the one that I suggested the one I’m wearing here tonight is the Fitbit. There’s you know a dime a dozen. They’re really and they are you know cost effective based models. I want to invest in that. And if you’ve invested in. It’s you know tucked away somewhere. Take it out. Start wearing it and really get aware of your steps. Now I want to let you know as well and this is a mistake that a lot of people make this 10000 steps. We know what its origins are now and it’s an arbitrary number.
You know it’s got some studies backing it. But at the end of the day if I’ve only got eight thousand steps at the end of the day you know I’m not feeling guilty whatsoever.
And in fact you know with most the clients I coach that’s a one of the starting targets that I use I don’t use 10000 because it’s not easy to get 10000 It really isn’t it. It takes some dedicated focus throughout the day and using perhaps you know those those four tips that I gave you because otherwise you’re going to be spending a lot of time in the gym making up for it so I’ve set a really realistic number which will give them all of those health benefits. Eight thousand steps but without all the pressure of trying to get to 10000 steps per day. Now I have other people who are really motivated and are really active. And you know they’ve got some crazy targets you know crazy for me because my target is anywhere from eight to ten thousand but their targets are 15 all the way up to 20000. So it all depends on your lifestyle. People you know sometimes have a little bit more flexibility to incorporate more movement in their day. They might be a little bit more active if you’re playing sports for example. That’s an easy way to accumulate a lot of steps in a short amount of time. But for the typical person it’s going to be a challenge for us. And I don’t want to beat yourself down if you don’t get to that 10000 mark. They give you some more insight of what 10000 steps really looks like. Every 2000 steps. OK Isabeau one mile. So if you look at it from a 10,000 steps per day target perspective you’re going to have to get about 5 miles of walking.
So that’s not no easy feat that’s five miles per day. So it will take a lot of natural every day movement. Exactly what I’m doing right now to accumulate those steps because otherwise we’re going to be forced to to make up then movement either with sports or with the gym and those things are great. But imagine if you already got your 10000 sets per day just with natural everyday movement then you still go and play some hockey or place in sports and maybe still go to the gym.
Then you’ll be in you know that 12000 15 maybe even 18000 steps per day range which would just be amazing because you know the average person as they said only gets about 3000 cents per day and that’s what I typically get if I’m always aware I’m always you know in tune with my activity tracking and if I’m plugged into the computer all day then that’s typically when I only get 3000. It happens to me it really does.
And I don’t beat myself down for it. I’m just aware of it. And the next day I make sure that I go out for a walk for example to to make up for you know perhaps what I didn’t get the day prior. So that’s just being aware it’s not being hyper critical. You know we’ve got enough pressure on ourselves right now. So again don’t make that mistake to think that the 10000 is the be all end all. It’s all personal preference it’s all what works for you. I just want you to work it continuously throughout the day versus trying to pack it all in and make it up in one sitting. So the intention and I hope that I’ve achieved it right now is I want you to turn yourself on. I want you to turn your body on in doing so you’re going to turn your mind on as well. You’re going to activate you know all of those systems that are really going to sleep you’re going to wake yourself up. You’re going to be able to burn more calories throughout the day.
You’re going to have less aches and pains especially low back pain and you’re just generally going to be happier. You’re going to be in a different state that you can only get into. OK. Your psychology matches your physiology and this is what scientists have proved time and time again. And if you ever doubt it then just try some of these techniques and get off of the chair just for five minutes.
You know get outside you know just for a couple of minutes to Brisa mayor and get some space and look at your state you know be really subjective about it and ask yourself how do I feel now that that I’ve gotten off of the chair and I’ve started moving and I guarantee my friend that you’ll notice a significant change not only in your physiology but also in your psychology as well. Faith for sure they for being here. Make sure you get your Move-On 10,000 steps per day!