Walk 6000 steps every day
Sitting has become a bigger risk to our health than smoking, doubling our risk for cardiovascular disease and obesity, and increasing our chances of developing anxiety and depression. Unfortunately, we live in a highly sedentary society over which we have little control. However, one thing we do have control over is how much we walk. This week, aim to walk at least 6000 steps every single day.
Importance
We weren’t made to sit at desks all day, and then to sit in our cars for an hour, and then sit on our couches for the rest of the evening. Humans evolved to move; to sprint after prey or away from predators, to lift heavy things like carcasses and building materials, and to walk for sometimes days at a time. If we want to be healthy, we need to simulate the lifestyle that we evolved to have.
Long periods of sitting have been linked to heart disease, diabetes, and even premature death, as well as depression and obesity. Aiming for 6000 steps a day ensures that you are moving all day long, because, unless you’re going on a hike, you probably won’t do these all at once.
Moving for 60–75 minutes a day (this includes everything from formal exercise to household chores — both of which will contribute to your step goal) negates the effects of sitting for prolonged periods.
Implementation
Find ways to incorporate more movement into your day:
Park in a parking spot that’s not right outside the door
Take a quick 10 minute walk around the block before your morning commute
Take the stairs
Walk each aisle of the grocery store
Do some chores — vacuuming, mopping, sweeping, dusting
Also, try to move for at least 2 minutes of each hour. While this can be challenging when you’re focused on a project, or even if you’re watching a movie, it’s so important to move regularly. Studies have shown that even as little as 2 minutes of movement every hour can offset the consequences of a sedentary lifestyle, and decrease the risk of premature death by 33%.
This week, aim to walk 6000 steps each day through formal exercise sessions, as well as increasing low-level movement throughout the day. It will do wonders for your wellbeing.
“A sedentary life causes you to breathe only shallowly, and this strains the heart and starves the brain… You think you are fatigued or bored at the end of a day of sitting, but it’s really more than that. Your brain is starved of oxygen, and so are the tissues in your body.” — Dr. Suhas Kshirsagar, Change Your Schedule, Change Your Life