Ten thousand steps is touted as a daily goal to get and stay healthy for years to come, but not everyone has the time to accomplish this daily feat—which takes about two hours a day.
Use these four doctor-recommended, less time-consuming alternatives when you’re rounding the kitchen to get the finishing touches.
Walking 10,000 steps a day, which is equivalent to five miles a day, is considered the best way to improve health. Studies show it can help with everything from weight loss to reducing the risk of diseases such as heart disease and dementia.
However, statistics show that Americans only take about 5,000 to 7,000 steps per day on average, with only 17 percent of people reaching the goal of 10,000 steps per day.
Below, DailyMail.com highlights four expert-recommended alternatives that may be more viable in everyday life.
Experts have revealed four hacks that can help you reap the health benefits of 10,000 steps a day without walking the nearly five miles
Take the stairs
According to doctors, walking five flights of stairs a day can have similar health benefits to walking 10,000 steps a day.
In a British study that followed 450,000 people for 12 years, researchers found that climbing stairs was associated with a nearly 20 percent lower risk of heart disease.
Dr. Lu Qi, an obesity expert at Tulane University in Louisiana, said: “Short periods of high-intensity stair climbing are a time-efficient way to improve cardiorespiratory fitness and lipid profile, especially in those who do not follow current physical activity recommendations . can.”
“These results highlight the potential benefits of stair climbing as a primary prevention measure for cardiovascular disease in the general population.”
The scientists assumed that one step corresponds to 10 steps. They said people can climb all five flights of stairs at the same time or at different times of the day.
Stair climbing causes an increase in heart rate, which improves blood circulation and cardiovascular health.
Some research also suggests that it can help strengthen the heart, lower blood pressure and reduce the risk of heart disease.
Stair climbing also activates the muscles in the legs, which can improve the body’s strength and overall endurance.
Exercise for less than half an hour
Scientists say cycling or jogging for less than half an hour a day has similar health benefits to the “sweet spot” pace.
A meta-analysis of 11,000 people published in 2023 found that those who exercised for just 22 minutes a day had a 40 percent lower risk of death than those who did not exercise at all.
Participants based in Europe and the US engaged in moderate to vigorous physical activities such as jogging, cycling and swimming.
In comparison, previous studies have shown that walking up to 10,000 steps a day reduces the risk of death by 42 percent for people 60 and older.
The scientists wrote in their conclusion: “Higher.” [activity] Time was associated with a lower risk of mortality, regardless of the duration of sedentary activity.”
Exercise reduces the risk of many diseases, including heart disease, diabetes, obesity and even cancer.
This occurs by improving the cardiovascular system and the function of the heart and lungs, thereby reducing the risk of disease.
Walk 5,000 to 7,000 brisk steps daily
Scientists say walking fewer steps, but at a faster pace, can also provide the same exercise benefits.
This comes from a meta-analysis of 78,500 people conducted by researchers in Denmark and Australia.
The study showed that walking 9,800 steps a day at a leisurely pace was optimal for reducing and halving the risk of dementia.
But taking just 6,300 steps at high speed reduced the risk of developing the disease by 57 percent. For power runners, the risk was up to 62 percent lower.
Professor Emmanuel Stamatakis, lead author of the study and a public health expert at the University of Sydney, said: “Step counting is easy to understand and is widely used by the public to track activity levels thanks to the growing popularity of fitness trackers and apps.” which rarely happens. “People think about the pace of their steps.”
Dr Matthew Ahmadi, co-author and researcher at the university, added: “The message here is that to protect health, people should not only ideally aim for 10,000 steps a day, but can also try to walk faster. ”
Brisk walking was defined as walking at least 40 steps per minute.
A separate study of 3,400 people found that 21 minutes of brisk walking – the equivalent of nearly 3,000 steps – also improved health compared to no activity. They defined speed walking as 100 steps per minute.
Joggers take about 150 steps per minute, while runners take about 170 to 180 steps per minute.
Dr. John Schuna, a kinesiologist at the University of Oregon who led the study, said: “Some physical activity is better than none, and in general, more is better than less.”
“When it comes to steps, more is better than less, and steps at a higher cadence over a longer period of time are helpful.”
“A good goal for healthy adults is 150 minutes per week of 100 steps or more per minute.”
“And when it comes to the time you spend sitting, less is better. “You want to spend as little time as possible not moving, within reason.”
Buy a standing desk
Weight loss experts say purchasing a standing desk can help increase the number of steps you take.
Doctors at Midsouth Bariatrics in Tennessee say, “Investing in a standing desk is a great way to increase the number of steps you take while staying productive.”
“The elevated position provides a more natural movement pattern that can easily lead to several hundred additional steps per day.”
“In addition, your posture and energy levels can improve significantly.”
Doctors claim that people who use a standing desk are more likely to take extra steps because they are already standing.
This can help you easily get closer to your goal of 10,000 steps a day.
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Crystal Leahy is an author and health journalist who writes for The Fashion Vibes. With a background in health and wellness, Crystal has a passion for helping people live their best lives through healthy habits and lifestyles.
