Walking 10,000 steps a day is a great way to stay active and healthy. Using a pedometer and sports shoes, walking 10,000 steps will improve your fitness and overall health. You must implement and increase the number of incidental and active steps to achieve your goals, and monitoring changes will keep you consistent. By doing things to increase the number of steps throughout the day, over time you will be able to walk 10,000 steps every day!
Step
Part 1 of 3: Striving to Reach 10,000 Steps
Step 1. Purchase a pedometer
Visit a sporting goods store or browse the internet. You can buy this regular step counter for around IDR 200,000 via the internet. You can also buy a fitness monitor, such as a Fitbit or Garmin, which usually cost between Rp. 750,000 to Rp. 2,000,000.
- Pedometers are usually clipped to your belt or pants to monitor each time your pelvis moves up and down.
- Fitness monitoring devices are usually worn on the wrist and can double as a watch.
- Many smartphones also have a built-in app that counts the number of daily steps. If your phone doesn't have a pedometer, download it via the corresponding OS app store.
Step 2. Monitor the number of steps during the day
For 2-3 days, monitor the number of steps you normally take without changing your routine. See how many steps you walk on weekdays and weekends.
This step will give you a full picture of the number of steps taken during the week and indicate how much needs to be improved
Step 3. Buy comfortable sports shoes
Before increasing your daily step count, make sure to have comfortable and appropriate sports shoes for everyday wear. The ideal shoe will prevent injury, especially if you want to increase your daily step count.
- If your workplace has a dress code, buy insoles that can be tucked into your shoes for more comfort.
- If you work at home or your workplace doesn't have a dress code, wear running or jogging shoes.
Step 4. Increase your step count little by little each day
The best way to reach 10,000 steps is to start changing your routine that allows you to take short walks to rest. Start by adding 300-500 steps daily, until you reach the goal of 10,000 steps. Changing the interval little by little will make the goal easier to achieve and the body has time to adapt to the change.
Step 5. Record your progress in a journal
Monitor the number of steps taken each day in a notepad with a detailed explanation of how to achieve the goal. Write down the habits you are most comfortable with so you can adapt to changes in your daily routine.
- Incidental steps are steps that are taken in daily activities, such as walking from the car to the supermarket, or from the desk to the bathroom in the office.
- Active steps are steps that are taken to achieve daily goals, such as walking around the complex or using a treadmill.
Part 2 of 3: Increasing Incidental Steps
Step 1. Walk instead of driving if the distance is short
If you're used to driving when you go grocery shopping, or taking your kids to school, you can increase your step count a lot if you replace it with walking. If it's a short distance from home or work, walking will add about 2,000-3,000 steps to your daily goal.
Step 2. Use the stairs instead of the lift or elevator
Starting to stop using the elevator during the workday can increase your step count. If your workplace is in a multi-story building, going up and down stairs will increase the number of steps without changing your schedule.
Same thing with escalators. Use the stairs whenever possible
Step 3. Visit a coworker's office instead of contacting via email
Thanks to technology, communication is now easier and faster. Take advantage of this opportunity by getting up from your chair and walking directly to a coworker's desk. You will add a number of steps and enjoy direct interaction with coworkers.
If you work from home, try bringing gifts to your neighbors or walking with friends during your break instead of calling or texting
Step 4. Use the bathroom furthest from your counter
A great way to increase your daily steps is to stretch your daily routine. Choose the bathroom furthest from your workplace to increase the number of steps. These small changes will have a big impact on the overall step count.
Step 5. Walk in place instead of standing still
You miss the opportunity to add steps if you just stay silent while talking on the phone or watching television. Walk in place or back and forth so you don't just stand still; You won't even notice you're exercising.
Consider buying a small treadmill to increase the number of steps while working. The price of this treadmill ranges from Rp. 7,000,000 to Rp. 15,000,000
Step 6. Walk around the workplace during breaks
During a 15-minute break from work, leave the workplace or simply walk around your office. Download podcasts on your phone and listen as you go to keep your walks interesting and fun.
Part 3 of 3: Adding Active Steps
Step 1. Set an alarm to remind the running time
Instead of keeping the time running silently, set a consistent schedule that you can stick to and set a reminder on your phone. Use an alarm app on your phone or an alarm clock to keep yourself consistent throughout the week.
If you don't have a consistent schedule, set an alarm every morning after you know you'll have free time
Step 2. Take a walk after eating
The best time to walk is after eating because you've been sitting a lot while eating. By taking a small walk after your meal, you build new healthy habits. Without realizing it, you will get used to walking after eating.
Walking after a meal is a great way to digest food quickly so you're better prepared to work after your walk
Step 3. Take the dog for a walk
Having a dog is a great way to increase your daily steps as you are required to take him for regular walks. Take your dog for a walk in your neighborhood, or take him for a walk in the park. You shouldn't keep a dog just to increase your daily steps, but they can accompany you for walks.
If you really want a dog and not just to increase the number of daily steps, visit a pet store or shelter to find the right dog
Step 4. Walk with friends to encourage you to stay consistent
Taking a friend for a long walk at the end of the week will help increase the number of steps. Instead of watching a movie or going out to eat, take a friend for a walk somewhere. It's also a great way to increase the number of steps at night until you reach your goal.
If your friend can't meet you in person, try calling a friend or family member from out of town and chatting with them while you're out and about
Step 5. Use a treadmill if you live in a hot climate
Sometimes, walking in hot weather can be too burdensome. If it's too hot outside, buy a treadmill or visit the gym so you can walk in a cool room.
You can buy a used treadmill for around Rp. 3,000,000 online, or get a gym membership and pay a monthly fee
Step 6. Get into a new sport that involves walking
Exercises such as tennis, hiking or golf will significantly increase your daily step count, especially if the distance is long or you play multiple games. Find a sport you enjoy and bring a friend along. Exercise is a great way to stay active and help you reach your goal of 10,000 steps a day.
