As our lives become increasingly sedentary, it's more important than ever to make a conscious effort to move more and stay active. In fact, according to the World Health Organization (WHO), physical inactivity is the fourth leading risk factor for global mortality. Every year, about 3.2 million people die due to insufficient physical activity.
To combat this growing issue, Dr. Eric Skvarla and Nurse PractitionerKristine Watson of Epic Medical are committed to helping patients incorporate more movement into their daily lives. Schedule an appointment with us today to learn more about how we can help you live a healthier lifestyle.
So how can you increase your daily steps? Whether you’re a busy professional, a stay-at-home parent, or a retiree, here are some easy ways to get started:
1. Set Realistic Goals
Setting realistic goals is important as it makes the target attainable and boosts motivation through achievable milestones. For instance, if you're currently walking 5,000 steps a day, aim to increase your daily count by 500 steps each week until you reach a goal of 10,000 steps per day.
Celebrate each milestone you achieve to keep your spirits high and maintain momentum. Remember, progress is progress, no matter how small. Our team at Epic Medical is here to support you in setting and reaching these goals, helping you to make lasting changes towards a more active lifestyle.
2. Start Your Day With A Walk
One of the easiest ways to increase your daily steps is by starting your day with a walk. Whether you take a short stroll around your neighborhood or head to a local park, getting in some movement first thing in the morning can help set the tone for an active day ahead.
Walking has numerous health benefits, such as improving cardiovascular health, boosting mood and energy levels, and aiding in weight management. Aim for at least 30 minutes of brisk walking each day to reap these benefits.
3. Take The Stairs Instead Of The Elevator
It may seem simple, but taking the stairs whenever possible can make a big difference in your daily step count. Instead of waiting for an elevator, challenge yourself to climb a few flights of stairs and get your heart pumping. This small change can add up to big results over time.
Not only does it provide a quick burst of physical activity, but it also helps to strengthen your leg muscles and improve overall cardiovascular health.
4. Park Farther Away From Your Destination
We've all been guilty of circling a parking lot trying to find the closest spot to our destination. But why not challenge yourself and park further away? Not only does it save time searching for a spot, but it also adds more steps to your day.
Next time you’re heading to the grocery store or into the office, try parking in a spot further away from the entrance. The extra steps will add up, and you'll likely find it's not as inconvenient as you thought.
5. Schedule Mini Walks While Working
Sitting at a desk all day can be detrimental to your health, leading to issues such as muscle stiffness, back pain, and poor posture. Combat this by scheduling mini-walks throughout your workday.
- Set a reminder on your phone to prompt you to get up and walk for 5-10 minutes every hour.
- Take a short walk during your lunch break.
- Opt for a walking meeting instead of sitting in the conference room.
- Use a standing desk, or treadmill desk, if possible.
- Walk while talking on the phone.
Not only will these breaks help to increase your daily steps, but they'll also give you a much-needed break from sitting and improve mental health, physical health, and productivity.
6. Use A Pedometer Or Fitness Tracker
Investing in a pedometer or fitness tracker can be a great way to motivate yourself to move more and promote healthier habits. These devices track your steps and other physical activity, giving you an easy way to monitor your progress and set goals for yourself. Some even offer friendly competition with friends and family, making it a fun way to stay active together.
Not only does it provide valuable data to track your progress, but many trackers also come with additional features such as heart rate monitoring and sleep tracking, giving you a more comprehensive view of your overall health.
7. Join An Exercise Group Or Class
If you find it difficult to stay motivated on your own, consider joining a walking club, or having a walking buddy can help you stay motivated when it comes to hitting that number. Not only this will provide accountability and motivation, but it can also make exercising more fun and social. There are various options available, from outdoor boot camps to group fitness classes at a local gym. Find an activity that you enjoy and can stick with.
At Epic Medical, we believe that regular exercise is medicine. Before starting a new exercise regimen, it’s important to consult with your primary care physician. Our team can help determine what type of physical activity is best for you based on your current health and fitness level.
8. Be Consistent
Consistency is key. Try to make walking a part of your daily routine, and soon it'll become second nature. Even on days when you may not feel motivated, try to get in at least a short walk. Every step counts towards improving your overall health and wellbeing.
Join The Movement With Epic Medical!
Incorporating more movement into your daily routine is crucial for maintaining good health and preventing chronic diseases. By setting realistic goals, starting with small changes, and being consistent, you can gradually increase your daily steps and reap the many benefits of regular physical activity.
At Epic Medical, led by Dr. Skvarla and Nurse Practitioner Watson, we are committed to helping our patients lead healthier, more active lifestyles. We provide personalized support and guidance in setting and reaching your goals, as well as offering resources and tools to help you stay on track.
Ready to embrace an active lifestyle? Book an appointment with us today. Together, we can work towards improving your overall health and well-being through movement and physical activity. Every step counts! Stay active and healthy with Epic Medical.
