Go on a post-lunch walk, even if it’s just around the block. If you take public transportation, get off the bus or subway one stop earlier and walk the extra block.ģ. If you drive into work, park your car a little further away from the entrance. Nix the at-home coffee machine and walk to get your morning coffee instead.Ģ. Here are some of my recommendations for making small changes that add up to major mileage.ġ. The key is to make your step count a byproduct of your lifestyle rather than a goal outside of your day-to-day activity. It just means you’re going to have to consciously build more movement into your day. If you’re like the average American, you’re currently only walking about half as much. That number may seem arbitrary, but 10,000 steps roughly equates to 5 miles, which (when it includes 30 minutes at a moderate intensity) satisfies CDC guidelines of at least 150 minutes of moderate exercise per week. That’s why I challenge myself, my clients, and now all of you to get at least 10,000 steps a day. Levine, MD, PhD, a professor of medicine at Mayo Clinic in Phoenix, Arizona. On average obese people sit for two and a half hours more each day than lean people and lean people stand and walk an average of more than two additional hours a day than obese people, according to research by James A. There’s also evidence that how active you are over the course of a day can impact your weight. ” Why? Because my health depends on it and so does yours: I n 2016 the American Heart Association published a research-based advisory warning that even vigorous exercise do esn’t seem to erase the damage that multiple hours of sitting does-namely increasing your risk of heart disease and diabetes. I do this despite getting regular “ exercise. By doing things less efficiently (walking to the coffee shop instead of brewing a cup at home, pacing inside while talking on the phone, choosing the stairs) I’m able to build more organic movement into my day and reach at least 10,000 steps. I know that sounds crazy-especially since my book is all about getting more out of doing less-but hear me out. When it comes to movement, I try to make my days as inefficient as possible.
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