We’ve all heard that walking 10,000 steps a day can improve our health. But hitting 10,000 steps a day, or an average of 5 miles, can take most people up to two consecutive hours, and reaching that goal every day can be difficult.
Work, kids, spouses, life, it all just seems to stop us in our tracks.
But now, new studies reveal some alternatives that are just as beneficial but take less time.
First, take the stairs. According to a study of 450,000 people, climbing just five flights of stairs per day, or around 50 steps, lowers the risk of cardiovascular disease by 20% and can also reduce the risk of diabetes.
Another study published in the British Journal of Sports Medicine found that just 25 minutes of vigorous movement such as brisk walking, jogging, and cycling can help a person live longer.
Short bursts of exercise can also lower your risk of cardiovascular death by 50% and lower your cancer risk by 40%. Experts suggest taking 2 to 5 minutes every hour during your day to get a burst of exercise. Suggestions include 15 chair squats, 50 jumping jacks or jogging in place.
The Centers for Disease Control and Prevention recommends 150 minutes of moderate-intensity physical activity per week, which is equivalent to 30 minutes, five days a week. But even now they say that the 30 minutes doesn’t have to be done all at once.
A few other alternatives to 10,000 steps are dancing for 40 minutes, 30 minutes of house cleaning, 30 minutes of yoga or four hours of standing while you work.
A new study out of Brigham and Women’s Hospital in Boston found that the benefits of walking for women over 60 maxed out at about 4,000 steps a day, which equals about 1.5 miles.