6,000 Steps a Day

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Ensuring a healthier you…

The mandatory healthy steps per day is 6,000 steps… 

Wao! it sounds hugely daunting right???

Well l have tried it, it’s a 45 – 60 minutes brisk walking.. for 6,000 steps

Many phones and watches now have the App for exercise and steps counting as part of their software…

*it measures every step you take.*

 .. look for it, or download it if it is not in your phone…

You can break it up in bits of 2,000 steps each throughout the day…

 *Just make a conscious effort of taking those steps…*

Walking: Trim your waistline, improve your health.

Ready to reap the benefits of walking? Here’s how to get started — and stay motivated.

Know the benefits

Physical activity doesn’t need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life.

For example, regular brisk walking can help you:

  • Maintain a healthy weight
  • Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes
  • Strengthen your bones and muscles
  • Improve your mood
  • Improve your balance and coordination

The faster, farther and more frequently you walk, the greater the benefits.

Ways You Can achieve your 6,000 steps a day..

Take a walk around your neighborhoods’.. to even know your area.

Many of us are not even aware of the new things, buildings and parks springing up around our areas of domicile.

Walk around your compound…

Walk around your house or home..

On the spot Stepping also counts…

Dancing is also a great way of getting those needed steps!

*Your Benefits??*

 *Untold health and vitality*

 *Make it part of  Your  health Resolutions to take 6000 steps a day..  Don’t cheat yourself of good vital exercise..*

Their is a DStv advert of a  fat man that wears his Samsung watch (that has the steps software) on his dog’s neck, gets the dog to run around chasing sticks, and after awhile, he removes the watch from the dog and shows us with a wink that he has completed his 6,000 steps for his doctor’s appointment.. lol  *Who is fooling, who?* Himself alone definitely..

Plan Your Routine

As you start your walking routine, remember to:

Get the right gear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. Wear comfortable clothes and gear appropriate for various types of weather. If you walk outdoors when it’s dark, wear bright colors or reflective tape for visibility.
Choose your course carefully. If you’ll be walking outdoors, avoid paths with cracked sidewalks, potholes, low-hanging limbs or uneven turf. If the weather isn’t appropriate for walking, consider walking in a shopping mall that offers open times for walkers.
Warm up. Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise.
Cool down. At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down.
Stretch. After you cool down, gently stretch your muscles. If you’d rather stretch before you walk, remember to warm up first.

NEVER MISS A DAY TO EXERCISE..

Set realistic Goals

For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity, or an equivalent combination of moderate and vigorous aerobic activity. The guidelines suggest that you spread out this exercise during the course of a week. Also aim to do strength training exercises of all major muscle groups at least two times a week.

As a general goal, aim for at least 30 minutes of physical activity a day. If you can’t set aside that much time, try several short sessions of activity throughout the day. Any amount of activity is better than none at all. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefit.

Remember it’s OK to start slowly — especially if you haven’t been exercising regularly. You might start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes.

For even more health benefits, aim for at least 60 minutes of physical activity most days of the week.

Stay motivated

Starting a walking program takes initiative. Sticking with it takes commitment. To stay motivated:

Set yourself up for success. Start with a simple goal, such as, “I’ll take a 5- or 10-minute walk during my lunch break.” When your 5- or 10-minute walk becomes a habit, set a new goal, such as, “I’ll walk for 20 minutes after work.”

Find specific times for walks. Soon you could be reaching for goals that once seemed impossible.

Make walking enjoyable. If you don’t like walking alone, ask a friend or neighbor to join you. If you’re energized by groups, join a health club or walking group. You might like listening to music while you walk.
Vary your routine. If you walk outdoors, plan several different routes for variety. If you’re walking alone, tell someone which route you’re taking. Walk in safe, well-lit locations.
Take missed days in stride. If you find yourself skipping your daily walks, don’t give up. Remind yourself how good you feel when you include physical activity in your daily routine, and then get back on track.
Once you take that first step, you’re on the way to an important destination — better health.

 YOUR RESULTS WILL DEFINITELY SHOW YOU UP

Decide today to take charge of your health… it’s worth more than all the gold in the world.

To our 6,000  steps and counting each and every day of our lives from henceforth till forever and for keeps…

Matilda

Commit to FITNESS team

www.Shapeinfluence.com.ng

Also See

Walking : Your steps to health

A good walk can do wonders for your mental wellbeing.

15 thoughts on “6,000 Steps a Day”

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