All Steps Are NOT Created Equally

Ok, you got a Fitbit or other form of fitness tracker for Christmas. You’re working toward your goal of 10, 000 steps a day. This is the minimum amount of activity we each should get on a daily basis, according to the American Heart Association. There are many ways to accomplish these 10,000 steps each day. Why not make them count? Here are a few ways to increase your cardiovascular benefit, core and lower body strength, and total calories burned.

·      Treadmill walking or running:  If you walk on the treadmill for exercise, there are a few things you can do to increase your health benefits. Do not hang on to the handrails with both hands unless absolutely necessary for safety. When you grasp both handrails, you may be able to go faster, or increase the grade further, but you take much of the workload off of your muscles and your cardiovascular system. You may actually benefit more from lowering the grade or speed a bit so that you can let go. This challenges your core, balance, and lower body much more than when you grasp the handrails. Also, when you normally walk or run, you swing your arms at your sides causing the muscles in your arms, back, and core to engage and burn more calories. Hang on with only 1 hand and swing the other arm. If you can accomplish this safely, let go with both hands so you can pump your arms. 

Outdoor OR indoor:

·      Intervals: Try to step up your intensity during your normal routine by adding short bursts of increased speed. I like to pick a street sign or light pole in the distance, increase my speed until I get there, and then return to my normal speed. You could do this methodically by time or distance intervals. Every 2 minutes increase your speed for 15-30 seconds. Or walk or jog your normal speed for 3 blocks, increase for one block, and repeat.  

·      Add Hills: Another great way to increase your workout is to add some hills. There are a few ways to do this as well. Either try a new route that has more hills throughout, or find one hill. You can walk or run up and down that same hill, using the downhill as your recovery period. The hills do not have to be huge. Find something that is reasonable for you. And make it enjoyable! On the treadmill, try one of the many programs already loaded onto the treadmill. There is usually one, labeled “hills.” You can pick your level to cater it to your needs. By adding these speed or grade intervals (or better yet, both!), you will increase your cardiovascular benefit, energy expenditure, and caloric burn.

You can apply these strategies to any type of cardio workout you choose. If you ride a stationary bike or an elliptical, try a pre-programmed workout or add time intervals for increased speed or resistance. Challenge yourself and make it fun!