Setting a goal to walk 10,000 steps every day is a great way to improve your health, especially for women over 50. Walking at a brisk pace of 135 BPM not only helps you reach your step goal but also boosts your overall fitness.
If you walk at a normal speed and length of 10,000 steps, it is equal to eight kilometers, or an hour and forty minutes. A daily dose of 10,000 steps can work wonders for your health. It improves cardiovascular fitness, strengthens bones, reduces excess body fat, and boosts muscle power and endurance.
But that doesn’t mean you have to do it all in one walk. You will naturally accumulate steps through your day-to-day activities, right in the comfort of your home.
Every little bit counts throughout the day—you could walk part of the way to work, take a stroll at lunchtime, have a walk-and-talk coffee meeting, walk to the supermarket instead of driving, or take the dog out for a play in the park in the evening.
Walking can lift your mood, improve concentration, and help manage anxiety and stress. Over time, you’ll notice a boost in confidence and self-esteem too.
If 10,000 steps at once feels daunting, start with shorter walks throughout the day. Even 10-minute walks can add up and gradually lead to longer sessions. Remember, every step counts, and even small efforts are beneficial.
So, if you’re finding it challenging to reach the goal of 10,000 steps a day, I’ve got some simple and effective solutions for you. Here’s how you can get 10,000 steps a day at 135 bpm or moderate speed.
How to Get 10,000 Steps a Day
It may seem impossible to reach your goal of 10,000 steps a day, but with a few easy tips, you can make it a regular part of your life. You can get more steps in your day in these useful ways:
1. Engage in a 20-Minute Walking Workout
You can get a lot of steps by setting aside a certain time to do brisk walking. Set a pace for your 20-minute walk that gets your heart rate up to about 135 beats per minute. This moderate-intensity exercise can help you reach your step goal, is also good for your heart and will burn calories.
Finding new walking routes in your neighborhood, listening to upbeat music or podcasts, or asking a friend or family member to join you can all make your walking workout more fun. Adding inclines or intervals can also make your routine more interesting and difficult.
2. Walk While Talking on the Phone
Many of us spend a considerable amount of time on the phone, whether for work or personal reasons. Instead of sitting or standing still during these calls, make it a habit to walk around. This easy trick can help you get more steps without having to spend extra time exercising.
You can easily talk on the phone while walking around your home, office, or even outside if you have a cordless or cell phone. If you would rather keep your hands free and walk with good posture, you could use a hands-free headset or earbuds.
3. Dance to Your Favorite Songs
You can get your heart rate up while dancing, and it is also a good way to keep track of your steps. Press play on your favorite songs and move to the beat. You can dance around your living room, kitchen, or even your office (if appropriate) to add more steps to your day.
Dancing has many benefits besides just counting steps. It can help your balance, coordination, and flexibility, and it is also a great way to get some cardio in and feel better overall. Dancing can also be a social activity, so you can get your friends or family involved to make it more fun and keep you going.
4. Incorporate Everyday Activities
Many of our daily tasks and chores present opportunities to increase our step count. Instead of relying solely on dedicated exercise sessions, look for ways to incorporate more movement into your everyday routine. Walking to your car, moving around your house, cooking, and cleaning are all opportunities to add steps.
Here are some other ideas:
- Take the stairs instead of the elevator or escalator whenever possible.
- Park your car further away from your destination to add extra steps.
- Opt for walking meetings or phone calls instead of sitting in a conference room.
- Take your dog for a walk. You could walk dogs at an animal shelter if you do not have one of your own.
- Perform household chores that involve movement, such as vacuuming, mopping, or gardening.
- Walk to nearby errands or destinations instead of driving, if feasible.
Being aware of these small opportunities will help you slowly build up your daily step count, getting you closer to your 10,000-step goal.
READ ALSO: How Many Steps A Day For Weight Loss
Are you ready to hit 10,000 steps with ease? Get Your Free Guide with three easy methods to help you achieve your step goal. It’s simpler than you think!
The Concept of Steps and BPM
When it comes to fitness, two important terms to know are “steps” and “beats per minute” (BPM).
Steps: This is simply the number of steps you take in a day. You can easily track your steps using a pedometer or fitness tracker. Aiming for 10,000 steps a day is a common goal because it brings many health benefits.
BPM (Beats Per Minute): This measures your heart rate during exercise. A target of 135 BPM is considered moderate intensity, which is great for improving heart health and burning calories. Staying in this range helps you get the most out of your workout without overdoing it.
Here’s a quick guide to understanding activity levels:
- Moderate Intensity: 10 minutes of moderate activity is about 1,000 steps. This activity makes you breathe a bit harder, but you can still talk easily. Examples include swimming, dancing, gardening, horseback riding, and cycling.
- High Intensity: 10 minutes of high-intensity activity equals around 2,000 steps. This makes you work harder and push your body more than moderate-intensity exercise. Your heart beats much faster to pump blood and oxygen to your muscles. You breathe much harder and faster, often finding it difficult to talk in full sentences. Examples are aerobics, jogging, rope skipping, fast cycling, and circuit training.
Research shows that most healthy adults take between 4,000 and 18,000 steps a day. The Centers for Disease Control and Prevention (CDC) do not say how many steps you should take, but they do say that adults should do strength training and 150 minutes of moderate activity or 75 minutes of vigorous activity a week, which is about 8,000 steps a day.
You can better plan your workouts and enjoy the journey to better health if you understand and use these concepts.
Are you ready to hit 10,000 steps with ease? Download a Free Guide with three easy methods to help you achieve your step goal. It’s simpler than you think!
How to Track Steps and Monitor BPM with Technology
In today’s digital age, various technological tools are available to help you track your steps and monitor your heart rate during physical activity. These devices and applications can provide valuable insights, motivation, and accountability on your journey to achieving 10,000 steps a day at a 135 BPM speed
Fitness trackers: Wearable devices like fitness trackers or smartwatches are designed to monitor your daily step count, distance covered, and even your heart rate during exercise. Many of these devices have companion apps that allow you to set goals, track progress, and even compete with friends or family members for added motivation.
Smartphone apps: If you prefer not to wear a dedicated fitness tracker, there are numerous smartphone apps that can track your steps using your phone’s built-in sensors. These apps often provide additional features like calorie tracking, workout logging, and integration with other health and fitness platforms.
Heart rate monitors: For more accurate heart rate monitoring during exercise, consider using a dedicated heart rate monitor. These devices typically come in the form of chest straps or wrist-worn devices and can provide real-time feedback on your heart rate, helping you maintain the desired 135 BPM range.
Remember, technology is a tool to support and enhance your fitness journey, but it should not replace the importance of listening to your body and seeking professional guidance when needed.
Closing Thoughts
Getting a healthy lifestyle means doing a lot of physical activity. Keeping active and reaching your goal of 10,000 steps per day at a heart rate of 135 beats per minute can have a big effect on your health and well-being, especially as you get older.
You can improve your cardiovascular health, weight management, energy, sleep, and risk of chronic diseases by exercising regularly.
Find a way to exercise that works for you and fits into your daily life. This could mean setting aside time to do brisk walking, dancing to your favorite music, or just being aware of the chances to move around in the things you do every day.
Remember, consistency is crucial, and every step counts.
♡ Love ♡,
Schellea
