I got into a debate with a buddy of mine on whether it's better to walk or run when trying to embrace & maintain a healthy lifestyle.
Without a doubt, WALKING IS KING.
The Daily Steps Hierarchy
10,000 Daily Steps = Good Starting point
12,000 Daily Steps = Solid
14,000 Daily Steps = Fat burning Machine
The average American walks anywhere from 3,000 to 4,000 steps a day ( roughly 1.5 to 2 miles). This combination of an extremely sedimentary lifestyle mixed in with a poor diet has led Americans to hold the reputation of being fat & obese.
It's incredible how by just adding a few more thousand steps into their daily step count, many Americans can profoundly enhance their quality of life.
Benefits
Getting in @ least 10k steps a day introduces several benefits into your personal life such as
Seamlessly fitting into your day to day schedule
You can implement walking into virtually any aspect of your life
Exploring a new city
Taking on business calls
Listening in to an audiobook or podcast
Catching up with friends
Tanning
Improving Cognitive Health
Increases one's mood / mental clarity
Some of my most creative ideas spurred from long pensive walks
Increasing Cardiovascular health
Keeping the heart healthy can help reduce ones risk of mortality by preventing against heart disease, diabetes, & obesity
Promoting one's adherence to their diet
Doesn't spike hunger levels
Easier to maintain willpower
Easily implementing other ESSENTIAL health oriented elements into your life
Outdoor grounding
Sunlight exposure
Meditation
Less pressure on the joints
Lower recovery cost compared to running
Less taxing on Muscle Mass
By using a larger % of fat for fuel, walking won’t deplete your muscle mass as much as running would
Improves the amount of blood flow into your muscles , a process known as "Angiogenesis"
Leads to better muscle activation & performance
How to easily get in 10K steps a day
I find setting two 45 minute walking sessions into your daily schedule to be one of the easiest ways to build up your step count.
Every morning, I'll get up early enough to throw some water on my face and head out for my 1st 45 minute cardio session. This first session takes me to about 3 - 4k steps within the first couple of hours I'm up.
Staying active and walking throughout the day clocks in another 3-4K steps. So by Mid afternoon, I'm already sitting at around 6-8K steps.
During the evening, depending on how close I am to my daily step count goal, I'll squeeze in that last 45 minute session in order to help close the gap.
Tracking your steps
There are several ways in which you can monitor your daily step count. Some that come to mind are
I-Phone Health app
Apple watch
Fitbit
I suggest looking over these twice or three times a day in order to make sure your on track.
I promise that if you start living a more active lifestyle and begin to clock in 10K steps a day, you'll not only begin to effortlessly lose fat but also tap into a more present reality.
Catch you on the next one,
Jacob Godur
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