Setting unrealistic goals is not effective. If you want to increase your level of physical activity, forget about big goals and consider taking 3,000 more steps a day, starting today.
Many people don’t move enough. Spring is the right time to start a more active life. But when we think about it, we start thinking about how much exercise would be desirable, and we fall into the trap of general recommendations. If we want to walk, do we have to take 10,000 or 15,000 steps? This approach doesn’t make sense because it doesn’t take into account your current situation. We are going to explain why a sensible goal would be to travel today or tomorrow 3,000 steps more than yesterday.
Walking is a recommended exercise and suitable for almost all people. Some in a calm and leisurely way, others quickly and sportier. If the walk is practiced correctly, you are doing a lot of good for your body and your mind. The secret is to gradually improve your physical condition.
WALKING HAS POSITIVE EFFECTS ON THE BODY
Numerous studies have shown that going for a walk is healthy. We know that people who go for brisk walks have lower cholesterol levels than those who don’t. In addition, those who go for regular walks strengthen their muscles, reduce the risk of cardiovascular diseases and other chronic diseases. They also boost immunity and even sleep better at night.
If you want to work for your health, a walk is not enough, but you should try to walk at a brisk pace. Most people who walk do so too slowly. Although walking slowly is always better than sitting, but as you are prepared it is advisable to increase the speed. A properly performed walk lowers the cholesterol level, improves the functioning of the heart and has positive effects on the lungs. To achieve this effect, we must always walk in such a way that we feel a slight increase in breathing rate and heart rate.
10,000 STEPS A DAY?
Many people consider 10,000 steps a day to be a good goal for staying healthy, but there is no rigorous scientific study behind this figure. Where does it come from then? In 1964, at the time of the Olympic Games, the Japanese company Yamasa released the first pedometer and in advertising they had the idea of placing a round figure, the 10,000 steps, as the figure to be achieved with their device. However, this number has never been scientifically proven.
A large number of studies have shown that fewer steps per day are enough to achieve positive effects. Sports and prevention experts are skeptical of this figure that overwhelms most people who want to start exercising.
A DIFFERENT APPROACH: 3,000 MORE STEPS PER DAY
Experts advocate a different approach, instead of doing 10,000 steps per day, we should all just take 3,000 extra steps. In this way we will improve our condition, whether it is better or bader.
The health benefit of the idea of “3,000 more steps a day” was determined in a study by the Health Center of the German Sports University of Cologne. According to this study, 3,000 more steps a day significantly reduce cholesterol levels. The concept is not new, but it is and will continue to be an optimal approach to exercising more in daily life.
According to experts it is important that you do not overdo it at first, but start slowly. A pedometer (also available as a mobile phone app or on smartwatches) is a good help at first.
As a general rule you will need about ten minutes to perform 1,000 steps. Therefore, you can consider doing the 3,000-step walk in 30-40 minutes. However, more important than counting the steps and time is getting the body back on track.
If you want to intensify your training, you can switch from walking to running with the same distance and time goals. It is important to start running slowly and calmly, so that you always have enough oxygen available, that is, without having to pant. Little by little you will feel more prepared to increase the steps and distance, but always without haste. Consistency is more important.
BREATHE PROPERLY WHILE WALKING
One trick to maintaining a good pace is to inhale for four steps and then exhale in four steps. This breathing rhythm should be practiced for at least 80 percent of the distance. If you want a little more, you can shorten the pace to three steps. You should keep your breathing rate shorter for up to 20 percent of your training distance.
INCREASE THE DOSE OF MOVEMENT IN YOUR DAILY LIFE
- Leave the car at home and walk the short distances.
- Don’t drive to the supermarket, do your shopping on foot at the many small shops in your neighborhood.
- Stay to chat with family or friends taking a walk. It’s great to chat while walking. And when the weather is nice you can also bring tea and biscuits and have a small picnic on the park bench on the way.
- From now on, elevators and escalators are taboo, climbing stairs is a good physical workout that tightens the gluteal muscles.
- If you like to listen to podcasts or music, you can enjoy them while you walk.
- Get off a stop or two before you walk to work and walk the rest. If you drive your car, you can also park it farther away from the workplace.
- Use the lunch break for a short walk. Fresh air and exercise will give you knew energy.