Whenever there’s a step challenge, the magic number of steps seems to be 10,000.
Why 10,000? Even The Healthy Mummy has its very own step challenge building up to this amount.The aim of this challenge is to gradually get yourself up from 2,000 steps a day up to 10,000 steps a day in just four weeks.
You don’t need an apple watch or pedometer to do this challenge, as it’s all in the time spent walking. You just have to log your steps/time spent walking in The Healthy Mummy app.
But can you really lose weight walking this amount every day? Find out more below…
Why 10,000 steps?
It all started in Japan in the 1960s by a researcher, Dr Yoshiro Hatano. He discovered that to remain at our optimum health we needed to be burning 20% of our calorie intake. Which on average, happened to be 10,000 steps.
This research has now reached out to the wider world and the World Health Organisation recognises and recommends that people reach this goal each day to improve their health and reduce risk of diseases.
What’s more, 10,000 is a number that a lot of people can reach by pushing themselves a bit harder. A 50,000 challenge would be too hard to do for most people.
Did you know that most people burn 30-40 calories every 1,000 steps? So, by walking 10,000 steps a day, the hope is to burn between 300 and 400 calories.
You can burn more if you walk faster or walk uphill.
How to get started
What’s more, walking is one of the safest and easiest ways to exercise – you’re less likely to injure yourself or pull a muscle than taking part in a contact sport.
Plus, anyone of any fitness level can build up to 10,000 steps a day.
For those who want to push themselves after they reach 10,000 steps a day, they can pick an activity that burns more calories like running or swimming.
However, to lose weight and get fit, you need to follow a healthy diet and lifestyle as well.
10 of the easiest ways to get your 10,000 steps in
1. Take the stairs
Don’t take the lift or escalator, opt for the stairs every time!
2. Walk on the treadmill while you work
A treadmill at your desk or a standing desk can help you stay active and keep you moving.
3. Get a dog
Only if you are a fan of pooches, mind! Walking the dog for just 15 minutes can help you get nearly 1,000 steps in!
4. Walk to work
Depending on how far away you work, you could easily get in over 1,000 steps by doing this every day.
5. Park further away than you need to
The extra steps of walking to or from your car add up quickly.
6. Take your calls while out for a stroll
Why not take your work calls outside? A 30-minute stroll is worth 1,800 steps!
7. Hoover the house
Keeping your floors clean can help you rack up around 94 steps per minute – now that will make a serious dent in your daily step goal.
8. Arrange a park playdate
While the kids play, you walk the perimeter or why not add a swing set workout.
9. Play with your kids
Did you know that a simple game of hide-and-seek can help you get up to 10,000 steps alone?!
10. Go for a walk after every meal
Not only will it help you digest your meal but a brisk walk will also help up your daily count.
Regain body confidence with our easy workouts made for busy mums
Want to shift your baby weight but feel like you have NO TIME in your day to exercise and eat healthily? That’s where the Healthy Mummy’s 28-Day Weight Loss Challenge can help.
Our Challenge entails:
- 28 days of at-home exercise routines (no gym needed) – with video instruction
- Customizable and breastfeeding-friendly meal plans
- Time-efficient exercises for busy mums – under 30 mins
- Challenge combines Pilates exercises with interval and circuit training (HIIT)
- Suitable for basic to advanced fitness levels.
- Home to thousands of EASY-TO-MAKE recipes.
To find out more about the 28-Day Weight Loss Challenge click here.