Canadians and Americans average about 5000 steps a day which is well under the recommended 7000 steps according to the latest meta analysis of 15 studies across 50000 people and 4 continents. 7000 was shown to be a good minimum and Those who had higher step counts had a 40-53% reduced mortality risk! Total Steps are just one important component in living a healthy life and even if one is at a healthy weight, getting adequate steps is still beneficial for overall health
Link to the Study :
Here Are Some Benefits Of Getting Adequate Daily Steps
Decreased Joint pain (lubrication and strengthening surrounding ligaments)
Boosts immunity
Helps Maintain a healthy weight and lose body fat
Helps prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes
Improves muscle endurance
Improves your balance and coordination
Strengthens the immune system
Helps reduce stress and tension
Increases V02 max
Reduces blood pressure over time
Improves depression related symptoms
Reduces risks for cardiovascular disease up to 30% over time
Improves resting heart rate, triglycerides and cholesterol especially among walking social groups
21 Ways To Get More Steps In
Split up your walks so its not cumbersome.
Track your steps with fitbits, free pedometers on phones or smart watches
Walk for short errands
Walk during work lunch breaks
Use the stairs instead of elevators and escalators
Walk after eating as it aids digestion , sleep and helps control blood sugar
Have a total weekly target meaning on days which you have more time or energy, take more steps to make up for other days with lower step counts
Take walks during commercials to pass the time
Park farther away when going shopping (also keeps your car safer from errant car door swings)
Get a dog or offer to walk your neighbour's dog
Get off the bus or train 1 or 2 stops early and walk the rest
Take business calls or meetings on the walk
Put on a podcast or audiobook and walk outside to make time fly while enjoying scenery
When carrying groceries in or carrying items at work, carry one at a time to get more steps in
Do more Household chores and organizing
Get a more active job if possible
Schedule walks
Walk around in between sets at the gym
Try and watch videos on the treadmill
Set step count competitions or goals with friends for fun and accountability
Get a mini stair stepper at home that you can use while watching videos or working
Let us know how you've been increasing your step counts.
Please share, subscribe and Lets get steppin!
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