Heart & Vascular Care
Treatment for the most complex, advanced heart, lung, and vascular disease problems.
With the widespread use of smartwatches that automatically count steps, more people are aware of their daily movement than ever before. Many fitness trackers are programmed with a daily goal of 10,000 steps, but is this an appropriate goal to walk each day for overall health?
The 10,000-step goal did not come from science. In fact, it came from marketing. To promote the 1964 Tokyo Olympic Games, a company sold a pedometer with a name that roughly translated to “10,000 steps meter” because the Japanese character for that number looks similar to a person walking.
Ten thousand daily steps are about the same as walking five miles a day (depending on your speed, height and stride length). This can be difficult to achieve in one daily exercise. A 30-minute walk, for example, will only get you to 3,000 steps. Unless you work as a waiter, nurse or another job with a high step count, it often takes a conscious effort to reach your goal of 10,000 steps.
Scientific research suggests that 10,000 steps is close to the optimal goal. One large study found that taking between 4,400 and 7,500 steps per day significantly lowered mortality rates in older women. Walking is an excellent, low-impact physical activity that’s adaptable for most body types and is easy to do most anywhere. Walking can improve your heart health, diabetes, depression and blood pressure and even lower your risk for dementia.
Given the many health benefits to walking 10,000 steps a day, how do you boost your step count?
Replace activities with steps. If you usually take the elevator or park close to the grocery store, you can instead take the stairs and park toward the back of the lot. If you have a meeting by phone, take the call on a walk or take the long route to walk to the bathroom at work. If you take public transit, get off a stop or two early. If you’re early for your flight or waiting on a prescription, take short walks. Keep your walking shoes handy in your car or at your desk so you can take advantage of these opportunities. These replacements can help you add extra steps into activities you’re already doing.
Spread the steps throughout your day. Not everyone has the time to walk five miles to reach 10,000 steps all at once. Instead, start your day with a small walk and then add in steps throughout the day. Make it a habit to take an evening walk with your kids or partner or take your dog for a walk after meals. Taking a walk right after you eat can help with digestion and it’s been shown to help some people lose weight. If you have an extra 15 extra minutes, you can create another 1,000 steps.
Busy your brain. Walking doesn’t have to be boring. Fortunately, it’s an exercise that allows you to do multiple things at once. Make it a social routine by asking a friend or family member to join you or by calling a friend while you’re on the move. You can also bring your earbuds and listen to music, a podcast or an audiobook while you walk. This can help the steps fly by.
Start slowly by setting your goal for a few days a week. It’s good for your cardiovascular health to get more steps in, but it doesn’t need to be your goal seven days of the week. Start with just 3,000 to 5,000 steps a day and slowly increase your goal. One study showed that taking at least 8,000 steps just a few times a week was associated with a drop in risk for cardiovascular and other diseases. People in this study didn’t gain any additional benefit by walking 8,000 steps more than three days a week.
Add challenges to your walk. If you are regularly reaching your step goal, make your walks a bit more challenging. You can alternate walking fast and slow or add bursts of jogging. Interval walking training has been shown to help people lose weight and improve muscle strength. You can also look for more challenging walks, like taking paths that go up hills or by climbing stairs. This can improve your strength and build muscle.
Set reminders. Most smart watches will track your movements and have the option to set alarms and reminders. Even if your device doesn’t automatically encourage you to move, you can set alarms and timers on your phone or desktop calendar that remind you to get moving every hour or take a walk after lunch or before each meeting.
Move beyond walking. Your daily steps do not have to come from walking. There are many ways to get your body moving for better health. Federal guidelines say adults need at least 150 minutes of moderate activity per week, or 75 minutes of vigorous aerobic activity. This adds up to about 30 minutes a day, five days a week. (They also recommend two days of muscle-building.) This activity can be done by walking, but it can also include swimming, jogging, bicycling, playing tennis or basketball, dancing, hiking, aerobics classes or using the elliptical machine.
Walking or other physical activities should not be painful. If you feel pain when you move, stop and evaluate the problem. If it persists after rest, contact your doctor to discuss what might be causing it. It’s also important to stop and contact your healthcare provider if you feel dizzy or faint.
It takes several weeks–or even months–to make a new routine a habit. By starting out slow with your step goal and finding ways to add walking or other movements into your existing routine, you can make your step goal a habit. Through mindful planning and goal setting, you can improve your cardiovascular fitness through regular exercise.
Treatment for the most complex, advanced heart, lung, and vascular disease problems.
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