We have all heard that taking 10,000 steps daily is important for our health. It’s true that the more you move, the longer you can move. That’s become a motto for me. However, 10,000 steps may be more suited to people under 50. That’s not to say you shouldn’t make that your goal. Many seniors do that many and more.
Even a minimal number of steps can make a difference in your health
The European Journal of Preventive Cardiology found that walking 3,867 steps a day (I don’t know how they came up with that number) can reduce your risk of dying from any cause. Taking just 2,337 steps a day will lower your odds of dying from cardiovascular disease.
There are many ways to up your step count without thinking about it. Below are just a few:
Take the stairs instead of an escalator or elevator
Going up and down stairs not only adds to the number of steps you take but improves your cardiovascular system too. Climbing stairs takes effort but it’s worth it healthwise. My advice is to ALWAYS hold on to the rails when going up or down a staircase. It isn’t worth a fall.
Get a dog
One of the wonderful things about owning a dog is that it needs to be walked. Small or medium size dogs are usually easier for seniors to handle but a big dog can help pull you along. Dogs get you out in nature, stop and start so you don’t have to race, and will become your best friend.
Park as far away as possible from where you are going
Opt to park at the back of the parking lot instead of near the front door. You might also want to park and take a walk nearby to do your errands. The other day, I parked a little ways from Trader Joe’s, walked two blocks to a bank, then up and down a few blocks back to where I was parked, bought groceries, and then walked back to my car. I clocked in 3500 steps on my smartphone app.
Take a morning, afternoon, or evening constitutional
I often take a morning walk when the weather is warm before having breakfast or even coffee. It makes me feel energized for the rest of the day. If it’s too chilly, I sometimes wait and walk around lunchtime somewhere that’s scenic or inspiring. An evening walk, especially with friends or family after dinner, helps you digest your food and sleep better.
Walk during commercials
Are you a couch potato who settles in and watches hours of TV in the evening? I’m guilty of that. What if you walked around your house during the commercials? Make sure you don’t walk to the refrigerator to get more snacks. LOL!
Play ball with your grandkids
When you throw a ball back and forth it forces you to move to catch it. You also have to bend and pick it up which is great exercise.
Dance your butt off
Put on a little music and dance like a teenager. If you’re embarrassed, do it when no one else is watching. Rock out like Tom Cruise in “Risky Business.”
Take out the trash, garden, mow the lawn, etc.
Household chores take energy so don’t always leave them to others when you can do them yourself. Shovel snow, pull weeds, clean the pool, scrub a wall. They all help you move your body and stay healthy.
Go shopping at a mall
Many seniors go to the mall to walk and window shop. You can clock in thousands of steps doing that and have fun people-watching. There are always benches or chairs to sit on if you’re tired or want a break. Indoor malls are great places to walk in areas with bad weather.
Purchase indoor walking equipment
Is that snowstorm keeping you from taking a stroll? It might be wise to purchase exercise equipment that will keep you mobile. You may want to invest in a treadmill or small trampoline. Just don’t hide them in a closet and never use them. If you have room, put a treadmill or exercise bike where you can see the TV rather than slump down on your easy chair.
Work on your posture
Remember when women practiced walking across the room with a book on their heads? Bad posture ages you faster than anything. Focus on standing up straight. The last thing we want is to walk like a hunchback. Put a book on your head and walk around your house. I like to imagine a string is attached to my head above it keeping me aligned.
How do you get steps in without thinking about it? Please leave a comment below.