Yes, you may be confined to your home for a period of time, but that doesnβt mean that you shouldnβt be doing your best to get your steps in. Granted, you may not have the option of a large office space or an atypical, jam-packed weekday that has you constantly on your feet. However, that doesnβt mean that you should allow the current state of events to hinder your step goal. In fact, you can still get those 10 000 steps β all in the comfort of your home.
Itβs important for you to not become lazy (or spend your time going through your Netflix recommendations), just because youβre spending more time in the house. You may have been an active gym buff before the gyms closed down, but research published in the Annals of Internal Medicine found that constant sitting may undo all the benefits that your workout provided. Furthermore, a separate study published in the Comprehensive Physiology journal found that a lack of physical activity can increase the risk of at least 35 different health conditions. Now with the way things are going, the state of your health has never been a bigger priority. Luckily, with walking being such a basic and accessible form of exercise, youβll get those 10 000 steps in no time.
Why 10 000 steps?
The 10 000 steps goal was originally popularized by Japanese researchers in the 1960s. The researchers found that the average person took 3,500 to 5,000 steps each day, yet by increasing their daily steps to 10 000, they could go on to improve their overall health.
The benefits of walking 10 000 steps
Now before we get into how you can get your 10 000 steps in, letβs look at the health benefits youβll enjoy when you spend less time on the couch, and more time on your feet.
1. Youβll live longer
Thereβs definitely a light at the end of this tunnel, and weβre sure that youβd like to see it. So, itβs important that you spend less time on your phone, and more time trying to get your steps in.
According to a German study, walking for just 25 minutes a day can help to add around 7 years to oneβs life, and walking for around 10 a day, can add almost 2 years to an individualβs life.
2. Youβll stress less
What with the current state of affairs, your stress levels must go through the roof. However, as stress can have such a negative impact on your health, itβs important to monitor your stress levels. Luckily, walking is an easy and effective stress-reducing activity β thatβs why people pace so much when theyβre nervous!
3. Youβll be protected against dementia
Inactivity can have a negative impact on your brain health, but walking can help to prevent all of this.
In fact, research published in the Annals of Internal Medicine journal found that spending 20 minutes of your day walking can help to reduce your risk of dementia by around 40%.
4. Youβll have a stronger heart
A healthy heart is vital for overall health, so itβs important that you take care of it while at home.
That said, the best way to do so would be by getting your steps in. This is because frequent walks can help to lower blood pressure, as well as reduce levels of bad (LDL) cholesterol while increasing levels of good (HDL) cholesterol.
5. Youβll have stronger bones
Weight-bearing exercises, such as walking, places weight on the bones as this is an effective way to help them build strength.
6. Youβll be happier
It would be hard not to feel down as the days roll by. However, itβs important not to let the current circumstances affect your mood.
Taking a walk around the house can help to clear your head, and it may even reduce your risk of depression. This is because staying active releases endorphins – chemicals that help to regulate your mood.
7. Youβll be smarter
Sitting at your computer and shuffling through your work emails isnβt the only way you can keep your brain engaged and active.
In fact, any form of physical activity can help to boost your brain, grow new brain cells and even reduce your risk for dementia.
8. Youβll sleep better
Quality sleep is incredibly important for your health, and getting your steps in can help you achieve it.
With the way things are going, it may be hard for you to fall asleep but if youβve spent your day getting your steps in, falling asleep should be a breeze.
How do I get my steps in at home?
If youβre confined to your home, but you donβt want that to deter you from reaching your step goal, here are 6 creative ways to get your steps in.
1. Track Your Steps
If you really need the motivation to get your steps in, then it would be advisable to download apps that offer you ways to track your steps. Be it the Pedometer++, or your trusty FitBit, these apps can help you track your steps and get you one step closer to your goal.
2. Get up β a lot.
Use any excuse you can to get up from the couch or your desk. The best way to do so would be by taking as many breaks as possible.
Get up and go grab a glass of water from the kitchen. Once the glass is empty, use this as an excuse to go to the kitchen to either drop the glass or refill it.
You can also put 20-minute reminders on your phone. They should tell you to get up and walk to every room in the house.
3. Walk your dog (in your yard)
Dogs are always ready to engage in any activity.
Currently, you may not have free rein to walk your dog up and down the street. However, that doesnβt mean that you can play around with your pet in the yard.
4. Play with your kids
Using this time to play with your children wonβt only help you get your steps in, but itβll definitely help to strengthen your bond with each other.
5. Walking While Talking
If youβre taking a few meetings, why donβt you use the time to stretch your legs and walk around?
6. Dance
On your next break, create a playlist of all your favorite songs. Once youβre done with your work for the day, crank up the volume.
Dancing wonβt only help you destress from the dayβs work, but it also helps you get your steps in β even if you have two left feet.
At the end of the day, whether your goal is 5000, 10 000, or even 13 0000 steps a day, it’s always important to keep moving. If youβre worried that youβre still not getting enough steps in, here are some of our favorite YouTube stars that will ensure that you get your steps, and stay fit, during the current pandemic.
References
Biswas A, Oh PI, Faulkner GE, et al. (2015). Sedentary Time and Its Association With Risk for Disease Incidence, Mortality, and Hospitalization in Adults: A Systematic Review and Meta-analysis. Ann Intern Med. 162:123β132. doi: https://doi.org/10.7326/M14-1651
Booth, F.W., Roberts, C.K. and Laye, M.J. (2012). Lack of Exercise Is a Major Cause of Chronic Diseases. In Comprehensive Physiology, R. Terjung (Ed.). doi:10.1002/cphy.c110025
Larson, E. B., Wang, L., Bowen, J. D., McCormick, W. C., Teri, L., Crane, P., & Kukull, W. (2006). Exercise is associated with reduced risk for incident dementia among persons 65 years of age and older. Annals of internal medicine, 144(2), 73β81. https://doi.org/10.7326/0003-4819-144-2-200601170-00004