How to get your steps in - Deepstash

How to get your steps in

Walk, walk, and keep on walking. There are many ways to get short and long walks into your day.

  • Try parking farther from the grocery store than usual.
  • March in place between Zoom meetings.
  • Get off the subway a stop earlier and walk home.
  • Choose the stairs over the escalator.
  • Take your dog on a longer stroll.

Doing 300 minutes of brisk walking a week will be similar to 150 minutes of light-to-moderate intensity exercise. That is only 45 minutes of walking a day.

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History of the 10,000 step rule

In the 1960s, professor Yoshiro Hatano invented the 10,000 step rule after he became interested in figuring out the most impactful method for preventing heart disease and obesity.

Hatano theorised that taking 10,000 steps a day, the equivalent of about five miles, would result in 20 percent of burned calories for the average person. The idea spread to the U.S. and other countries and became the recommended health standard in several organisations.

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Everyone's activity needs are different depending on their fitness goals. On average, inactive people will take about 5,000 steps per day, active people between 7,500 and 10,000 steps and very active people over 12,500 steps per day.

Determine your fitness goals:

  • Track how many steps you naturally achieve per day using a fitness tracker, then increase your daily steps goal using a realistic timeline.
  • Listen to your body. Doing too much too soon can leave you sore, overly tired, or injured.

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An entire industry has been built on the claim that 10,000 steps a day are necessary to be healthy.

But 10,000 steps is a random number that was used in a Japanese marketing campaign in the mid-60s for the world's first wearable step-counter. They felt that the number was indicative of an active lifestyle.

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Average Running Speed
  1. Average running speeds, or pace, are based on a number of factors. These include current fitness level and genetics.
  2. In 2015, Strava, an international running and cycling tracking app, reported :
  • The average speed for men in the United States was 9:03 minutes per mile (1.6 kilometers).
  • The average pace for women was 10:21 per mile.
  • That data is based on over 14 million logged runs.

**If you want to improve your average pace per mile, try the following workouts to increase your speed and build up endurance.

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We don't exercise, even if we know it is good for us

We all know exercise is good for us but we don't do it. A 2018 survey showed that 50 percent of adults and 73 percent of high school students report that they don't meet the minimum levels of physical activity.

We realise that much of the health industry gives conflicting advice on how much exercise we need, what kind, and how to get motivated.

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