Walk more steps to Improve Health and Fitness

10,000 steps is the best fitness exercise 

It's a fact, America is becoming obese at an alarming rate and the rest of the world is closely following. We eat more (and more fake stuff) and exercising less or getting no exercise at all. Our health is in steep decline and doctor and hospital visits are at all time highs. Just a short 30 minute walk  exercise a day can begin to change that.

You name it, we have it, and it's getting worse. Heart and cardiovascular disease, hypertension, stroke, levels of glycemic control, diabetes, obesity, etc.. The U.S. 

Surgeon General recommended that at least 20 to 30 minutes of moderate physical activity each day and many of us are well below even that.

Studies show that the average person take about 3,000 to 5,000 steps per day, and some even much less. Let's face it, just do not exercise our ancestors did a hundred years ago or more and tend to eat more refined foods. For some of us, most of the actions we take are on the couch watching TV in the fridge so we can fill snacks. For others, like me, we sit at a computer all day as part of our work.

how to walk as fitness exercise ?

Many health experts recommend we walk 10,000 steps per day to maintain your weight and overall health. 10,000 steps are approximately 5 miles, more or less depending on the length of the stride. You will need to buy and use a pedometer to count the number of steps you take each day. Follow the instructions that usually come with the pedometer. 

Do this for a week or two and get a good average number of steps. Your goal is to reach 10,000 or more steps each day. There is nothing magical about 10,000, but it will put you on the right track.

Generally, a person burns about 100 calories walking a mile, depending on age, size and fitness level. The heavier you are, the more calories are burned.

tips to get more steps and walk easly (exercising without exercise !)

Be creative on how to increase your steps. At work, take a walk during lunch. Go for a walk with your spouse or children. Walking the dog. Walk to the store instead of driving or parking at the far end of the parking lot. Use the stairs instead of the elevator. For me, taking a walk 2 miles briskly in the area twice daily (aerobic walking) every day. Just do whatever works best for you, but do it! You will need good walking shoes and socks to prevent injury when walking for fitness exercise (like aerobic walking). 

more about walk exercise 

Go to your favorite search engine and type in "10,000 steps" to learn more about this economy, life-changing life of the program. The information is abundant.

20 Minute Home Workout

home workout to stay fit

If you are busy, not able to get up early morning or have no time for gym just follow this 20 minute home workout to stay healthy and in best fitness.

1) Jog: in one place for 3 minutes

this is the first exercise that you should do in any workout 

2) Jumping jacks: 25 repeats   

When landing, bend your knees slightly to reduce the impact on knee joints. 

3) Crunches: 15 repeats

Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. 

Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat. 

Muscle worked : rectus abdominis

4) Hip Bridges : 10 repeats

Lie on your back. With your hands at a 90 degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. 

The position should resemble a table … your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself. 

Muscle worked: Lower back, hamstrings and gluteus.  5) Step – up’s: 1 minute

You will need a stepper for this. 

Muscle worked: hamstrings, gluteus, quads.

6) Reverse crunches: 15 repeats

Lie on your back with your hands on hips. Keep you knees bent. Bring your knees towards your head, until your hips come slightly off the floor. Hold this position for a second, and then lower your knees.

Muscle worked: lower abs and oblique.

7) Mountain climbers : 1 minute

Get your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight. 

Muscle worked: triceps, deltoid muscle, gluteus, quads, hamstrings, calves.

8) Push – up’s: 15 repeats

Muscle worked: triceps, deltoids, pectorals.

9) Squat thrusts: 1 minute

Stand up straight. Now fall into a squatting position. Immediately thrust your legs straight behind your toes, in push up position, now jump to pull your legs to your chest, in a squatting position, then stand up,

Muscle worked: arms, legs, chest, and lower back.

Cool down by walking around, until your heart rate starts getting back to normal, stretch.

A minutes rest is needed in between exercise. Proper form is important. Do not hold breath. Sip water during the workout. This 20 minute home workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body.