How I Made Walking 10,000 Steps A Day A Habit

How I Made Walking a Habit

There’s a name for the weight gain many people have experienced as a result of being under stay-at-home orders during the COVID-19 pandemic of 2020: The Quarantine 15.

According to the New York Post, 47% of female WebMD readers reported having gained weight during quarantine.

Whether you’re apart of this 47% or just ready to create healthier fitness habits this summer, walking is a great place to start.

I personally had my sights set on reaching the coveted 10k step mark for a year before finally reaching this goal for the month of May, 2020.

My average steps taken daily for the month of May were over 11,000. Contrast that to my average for April, which was in the 6,000 step range.

What I learned is, reaching 10k steps a day wasn’t nearly as hard as I thought it would be. In fact, there’s many days I end up well over the 10k threshold.

I’ve hit 10,000 steps or more consistently since May 1^st, with the exception of a handful of days, and now I want to show you how you can do this, too.

But first…

What’s so great about walking, anyway?

Before we go any further, let’s talk about the benefits of walking and why implementing this habit was important to me.

According to healthline.com, here are some of the benefits of walking:

• You burn calories (probably a no-brainer).
• It lowers your blood sugar.
• Boosts your immunity.
• Eases joint pain.
• Tones your legs.
• Improves your mood.
• It’s great for your heart.
• And more!

I believe physical fitness and health is a significant part of personal development.

One of the habits on my list of 12 Habits of Successful People is exercise.

My “why” for my walking goal was pretty much all of the above reasons, but most of all, walking has been a great way for me to relax, shut the world out for a while, and be at peace.

At the time I’m writing this, in case you’re reading this article later into the future, it is June, 2020. It’s been a hell of a year for everyone and I’ve definitely spent a lot of time in reflection.

Walking is a great outlet for this and also a free, amazing way to relax while staying active.

I believe physical health and mental health go hand-in-hand, and walking is just as much about mental health as it is physical health.  It’s why I’m so passionate about it.

But please note, I’m not a health expert, and you should always consult your doctor before starting a new exercise regimen.

Now, here’s how I made walking 10,000 steps a day a habit:

I became intentional about it. 

To make something a habit, you must be intentional in implementing it daily.

I had the goal of walking 10,000 steps a day in my goals journal for over a year, but because I was never intentional about accomplishing this goal, I never achieved it.

To be intentional about something means to do it with purpose and on purpose.

Not haphazardly and leaving it up to luck of the draw, which is what I was doing prior to a few months ago.

There’s a difference between wishing and doing, and if you never take the proactive approach to achieve your walking or other fitness goals, nothing changes.

Not only do you have to intentionally plan your day around health and fitness goals, but you need to do the math and figure out what it would take to achieve them.

I am generally consistent in working out five times a week, including speed walking/jogging on my treadmill for 45 minutes.  This alone is around 6,200 steps.

But 6,200 steps isn’t 10,000 steps and while I have always planned my workouts, I was failing to plan how to log the remaining 3,800 steps, or how to plan for the days I didn’t work out at all.

Tracking my steps became an important aspect of achieving this goal. 

As warmer weather came along this Spring season, my husband and I started taking our dogs on walks around the neighborhood. I started tracking my steps and learned that one lap through the neighborhood and back was around 2,500 steps.

Based on this, I knew if I went for two laps around the block and did my normal workout, I was easily over 10,000 steps a day.

For the days I didn’t work out (I generally work out five times a week) I knew I needed a few extra laps around the block.  I also figured out a run to the grocery store could log me an additional 1,000-1,500 steps as well.

The calculations of my steps have nothing to do with you and your routine, and I just wanted to use them as an example as to how I became consistent racking 10 k steps a day.

So, my key takeaway for you, my reader, is to calculate your steps when doing activities or even going about your daily routine so you are aware of where you stand and what you need to do to reach 10,000 steps.

If you walk around your neighborhood, take a pedometer or your phone with you and track how many steps one time around will net you.

Also track how many steps you average from your routine alone, especially if you work outside the home.

In order to reach the magic number, you need to know how many steps you’re taking for each activity you do.

Realizing two laps around my neighborhood coupled with my workout pushed me to the 11,000 steps range made me realize how easy it actually was to achieve my goal.

I made it a lifestyle.

People who prioritize fitness and make it apart of their lifestyle have an easier time maintaining healthy habits long-term.

Getting on my treadmill for 45 minutes five times a week has been ingrained in me for years, because I used to do the same thing on my lunch hour in the office gym when I worked for my former employer.

So, I knew I had to adjust my lifestyle to accommodate my goal of 10,000 steps.

My husband and I almost always start our morning off with two laps around our neighborhood, and tend to take another lap or two in the evening.

Hitting my daily goal has become predictable since adjusting my routine to accommodate my walking goal.

I ditched the excuses.

Living in northern Indiana, Spring season here often feels more like Winter part two.  Snow in April is not unheard of and we barely crack the 70-degree mark until May rolls around.

That said, there were rainy, cold, dreary days. Days a stroll through the neighborhood wasn’t ideal, given the weather.

On cold, cloudy days, I dreaded going outside.

But, I went anyway.

I left the excuses at the door and did it.

Sometimes I wonder how I’ll make this work come next Winter.  But, I realized all you can do is take it one day at a time and focus on meeting your goal for today.

I reached my goal early in the day.

Often times, my husband and I take our dogs for a walk in the evening.

But, I couldn’t rest until I knew I’d crossed the 10k mark.  I couldn’t just wait for evening to roll around. It could start raining, or storm.

Something might come up and our walk would be scrapped.

So, don’t wait for later. If you can get your steps in early on, do it.

When it was possible, I tried to get my steps in before noon.

Anything that came after was just icing on the cake. Bonus steps for those few days a month where I didn’t make it, to balance out my monthly average.

Before You Go

The benefits of walking far exceed the physical.

Peace of mind is so important, especially in the crazy times we’re living in.

If you’ve always wanted to walk the recommended amount of 10,000 steps but found it daunting, I encourage you to get outside today and try it.

I think you’ll discover-as I did-it’s easier than you think.

You just need to be intentional and let go of excuses.

I’d love to help you get started walking today!

Let me know how I can help you in the comments below.

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