For the last week, my Bootcampers and I have been counting our steps for an inter-camp 10,000 Step Challenge. I started the challenge because I was inspired by Olga and the abundant research that points to the importance of moving throughout the day – on TOP of any workout you do. Here are some great, October-appropriate spooky graphics on why you want to get moving:
What exactly is 10K steps?
- The average person’s stride length is approximately 2.5 feet long.
- That means it takes just over 2,000 steps to walk one mile
- 10,000 steps is close to 5 miles (or 8 km).
What’s in it for me?
If you increase your daily movement to a minimum of 10K steps, you might experience:
- Better posture and balance
- Positive self-esteem
- Mood regulation
- Reduced blood pressure
- Improved glucose levels
- Better sleep
- Stronger muscles and bones
- Increased energy
- Relaxation and reduced stress
- Continued independent living in later life
Blah blah blah talk to me about weight loss:
- You will burn (on average) ,about 100 calories per mile traveled.
- So, your 10K steps is equal to about 500 calories:
So now let me tell you a little bit about how personal trainers work.
When we first take on a new client, the first phase is to observe and learn about where your client is at right now, their ‘baseline’ of fitness. So we’ll do some standard assessments and observe some of the primary movement patterns and exertion levels of our new client. Like this:
To apply this principle to myself I’m going to choose to progress my minimum step goal to 15,000.
I know this isn’t going to happen by accident, so I need to plan for it. My plan is:
- to start jogging to my workouts
- to throw on some music for a dance party with the kids if I’m short on steps in the evening (if you’ve been reading this blog for a while, you’ll notice that a dance party is almost always my solution to the problem).
- Do you know how many steps you are getting each day?
- Are you happy with that? Or is it time to progress it?
- What is your target number and what you going to change to make it happen?
Let me know in the comments below!
And then I want to know one more thing…
WHY? Why do you want to increase your steps?
I’ll tell you my ‘why’:
When I can’t choose the stairs, or walk to work, or kick leaves with my kids.
But until then, I’m going to get every step in that I can.
It’s one of the many things I have to be thankful for this season.