Walk Towards a Healthier You

8.7.17 / Comment

15354732 - closeup of female legs jogging on a trail

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10,000 steps a day seems like a lot; don’t be discouraged. The health benefits of taking that many step are astounding. Research has shown that individuals who take 10,000 steps per day can decrease their risk of chronic illnesses like diabetes, metabolic syndrome and heart disease [1]. The Center for Disease Control and Prevention (CDC) recommends that adults get 150 minutes of moderate-intensity aerobic activity per week and 2 or more days of muscle strengthening exercises. 150 minutes may seem like a lot at first, but it’s per week, so it’s easy to break it up into chunks [2]. Children, however, need around 60 or more minutes of physical activity each day. The CDC also recommends that 3 or more days per week include vigorous-intensity activity like running [3]. Not only is increased activity good for your body, but it’s good for your mind too. Take a little bit of extra time to unwind, reflect and exercise!

17345722 - active family - mother and kids wlking , running outdoor

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10,000 seems like a pretty high number but it can be done! Small, simple changes in your everyday lives can make a huge difference. Try taking the stairs instead of the elevator. Every 30 minutes, stand up, walk around and stretch to get your body moving a little bit more. Park your car farther away from your destination. Start or end your day with a brisk walk. Take a quick walk on your lunch break. When taking calls, walk around the office. Walk to your destination, if possible. Wake up an hour earlier and head to the gym or head on over after work! Lift weights, practice abdominal or bodyweight exercises while watching television or waiting for dinner to be done in the oven! You could even make walking or exercising a social activity. These are just a few, small changes that you can make that will make your lifestyle more active and less sedentary! [4]

46770347 - running shoes and smart phones

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Another great tool for making this change, track your activity on an app! Apps can track the amount of steps you are taking, push you towards finishing this goal or notify you when you’ve completed it. Some apps that we think are great for tracking your steps and activity level are Pacer, Stepz, Walker and MyFitnessPal. These apps will track your steps and activity level, allow you to set goals and notifies you when you’ve completed it. Best part about these apps? They’re free! Another really great tool is the Health App that is automatically on every iPhone. This app allows you to track activity, nutrition, mindfulness and sleep! If you’re really interested in becoming more active, a Fitbit is also a great tool. This is a fitness tracker that you wear on your wrist. The tracker connects to an app on your phone and tracks your activity level. This app also lets you track your food, water and sleep. [5]


If you’re looking to add some quick, at-home workouts to your day, we’ve got you covered! Below we’ve listed our favorite at-home workouts we think you would love!

At-Home Bodyweight Workout

20 Minute At-Home Full Body Circuit


[1] Bowerman, M. (2017, April 14). What Happens to Your Body When You Walk 10,000 Steps. Retrieved from USA Today: 
https://www.usatoday.com/story/tech/nation-now/2017/04/14/what-happens-to-your-body-when-you-walk-10000-steps-health-fitness/99681306/
[2] Center for Disease Control and Prevention. (2015, June 4). How Much Physical Activity Do Adults Need? Retrieved from CDC: 
https://www.cdc.gov/physicalactivity/basics/adults/
[3] Center for Disease Control and Prevention. (2015, June 4). How Much Physical Activity Do Children Need? Retrieved from 
https://www.cdc.gov/physicalactivity/basics/children/index.htm: https://www.cdc.gov/physicalactivity/basics/children/index.htm
[4] ACE Fitness. (2015). Small Steps to Increase Physical Activity. Retrieved from ACE Fitness: 
https://www.acefitness.org/acefit/fitness-fact-article/3577/small-steps-to-increase-physical/
[5] Purewal, S. (2016, April 29). The Best iPhone Apps for Tracking Steps. Retrieved from CNET: 
https://www.cnet.com/how-to/the-best-iphone-apps-for-tracking-steps/

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