Skip to main content

How to actually get fit walking


Introduction.

Congratulations, you got a new fitness tracker. Great! Now you will start walking your 10,000 steps a day!
Only you probably won’t. The average person only walks about 5,000 steps on a daily basis. The idea of walking 10,000 steps a day was created by a Japanese pedometer company in the 1960’s. It’s not a bad idea. in fact hitting the goal will go a long way towards getting your recommended 150 minutes of activity in a week. The problem is, unless you schedule a 5 mile walk every day you are very unlikely to hit it.

How can you actually get fit walking?

Walking is actually very good for us so it’s worth making it a habit. It has been shown to:
  • Reduce instances of chronic illness.
  • Boost mood.
  • Strengthen bones.
  • Clear your head.
The British National Health Service has a program called “Active 10.” The idea is instead of walking 10,000 steps a day, you go for 10 minute “brisk” walks. The research suggests that short, brisk, walks are actually better for you than longer, less intense ones. During the walk, simply move fast enough to raise your heart rate.

Making “Active 10” a habit.

The great news is “Active 10” is much more conducive to habit formation than “10,000 steps. A 10 minute walk is easier to set a reminder for than a 5 mile walk! It would take you about 90 minutes to walk 10,000 steps in one go. It’s much easier to fit in 10 minutes here and there. You can add your “Active 10s” to your calendar. Or even better, create a habit of walking after each meal. Eating a meal is something you already do and can serve as the reminder. As an added bonus, walking immediately after a meal has been shown to speed up metabolism – which helps with fat loss. As always, check with your doctor before starting any habit that could affect your health.


Learn more about how habits work and the “Three Notes” method of habit formation.

Comments

Popular posts from this blog

Be Happy. Go For A Good Walk.

One of the best ways to boost your happiness is to get in to the habit of going for a Good Walk.


How to change your eating habits and lose weight

The top New Years Resolution year after year is to lose weight. The first tactic people usually try when losing weight is to start exercising. Going for a 30 minute run will burn about 400 calories. That’s about the same amount of calories as a single donut. You can’t outrun your plate! Exercise has a whole host of benefits but contributing to weight loss for most people is not one. If you want to lose weight you are going to have to change your eating habits. Habit 1. Drink more water.
People often confuse thirst with hunger. If you think you are hungry get in to the habit of drinking a glass of water and waiting 20 minutes. If you are still hungry then, go for it. As an added bonus, having a glass of zero calorie water in your stomach will help you feel full sooner.

Habit 2. Get enough sleep.
People often make up for having low energy because they are tired by eating. Make sure you go to bed at a time that gives you eight hours of sleep. Sticking to a consistent bedtime seven days a we…

What is WOOP and how can it help me achieve my goals?

WOOP is a science based mental strategy people can use to fulfill their wishes, set preferences and change their habits. The technique is based on 20 years of research and was developed by psychologist Gabriele Oettingen. The scientific name for it is Mental Contrasting with Implementation Intentions. Mental Contrasting is the concept comparing your future wish with your current reality. Implementation Intentions are the practice of deciding in advance what you will do in a given situation. 
WOOP is short for:
W - Wish. O - Outcome. O - Obstacles. P - Plan.
WISH The first step is to name a wish that is challenging but feasible. Set a time frame for the wish. Ask yourself if the wish is dear to you and if it's challenging yet achievable. Once you are done, note it down in 3 - 6 words. Pause and really picture it in your head.
For example: I want to exercise more.
OUTCOME Then think about the very best outcome and imagine it. What would the biggest benefit to achieving your wish be? How would…