Can’t Take 10,000 steps A Day? Do this Instead
Have you heard of the about 10,000 steps exercise method?
While it may be a great way to keep you active, it’s not really that useful. Due to your busy lifestyle, 10,000 steps is kind of hard to pull off.
So what are you supposed to do? Well, there’s an alternative for almost everything and in this case it is moderate intensity training. From skipping to jogging and yoga, there are many options. In this article, we’ll talk about all of them in detail.
Let’s begin with a lesser known exercise. Come to think of it, it’s not really an exercise.
1) Pushing a Lawnmower
You may think mowing the lawn is just a tedious weekly activity. In many ways, it is. Pushing the lawnmower is actually a great exercise for your body.
One that can burn 135 calories in just an hour. That doesn’t sound bad does it?
On top of that, the heavier you are, the more calories you burn while doing it. For example, if you weigh about 155 pounds, you will be able to burn more than 160 calories in 30 minutes.
Continue the same for an hour, and you’ve burnt about 300 calories. If you want to break them into sets, do so. Try two sets with a 5 minute rest in the middle.
If you feel too tired, don’t exhaust yourself. Working out doesn’t necessarily mean you have to run out of energy.
So what are you waiting for?
Your lawn probably needs trimming anyway. Go ahead and push that lawnmower!
This is one of the workouts we spoke about at the beginning of the article. There are many exercises that fall under the practice of Yoga. Certain types are all about breathing.
Meanwhile, there are those that are all about flexibility. Certain yoga exercises are better for building the strength of certain muscles. This is why it’s always better to meet an expert before you embark on a yoga journey.
In general, a yoga session can be very helpful in dealing with depression. Breathing exercises in yoga have also been proven to be useful. Flexibility exercises in yoga are also good for kids whose muscles and tissues are still in the development stage.
On top of that, some of these exercises also help to boost their growth. More importantly for adults, some of these exercises burn a lot of calories and fats. So you might want to try them.
3) Jump Rope
When you can’t go out for a run, it’s better to try exercises that help you stay in shape while in quarantine. Try jump rope, it’s a full body exercise that will not only help you lose a lot of weight, but burn calories and fat.
If you have skipped rope for 10 minutes, that’s the equivalent to completing a one-mile run in just 8 minutes. As a matter fact, skipping rope for an hour can help you lose about 1,600 calories a day.
Apart from that, it improves your body balance and strengthens your legs, shoulders and arms. Some people even agree that jump rope can improve coordination, focus and stamina.
Another interesting thing about jump rope is that it releases endorphins in your brain. In case you aren’t aware, endorphins help to fight off depression, and help calm your mood. So this exercise is good for your body, as well as your brain.
It might be difficult to go out due to this pandemic, but you can still cycle. All you need is a stationary bike. This way, you’ll be able to do biking exercises from the comfort of your home.
While nothing beats the sensation of natural ambiance, cycling will still retain its benefits no matter where you do it. Cycling’s among the world’s most effective types of cardio. The circulation process becomes better while cycling.
For this reason, there is a sudden surge of oxygen in your body. Your heart finds it easier to pump blood when you cycle. It also strengthens your heart muscles, making your immunity stronger. Cycling is also good at keeping your blood pressure levels in check.
In case you didn’t know, high blood pressure or hypertension can lead to heart-related conditions as well as strokes. So maybe you shouldn’t miss an opportunity to cycle.
Let’s face it, not all of us can afford to have a stationary bike at home. There are cheaper options, such as walking. That’s right. Just walk a few laps around the house. This will give your veins and arteries the help they need to keep blood circulating through your veins.
The rest of the process is similar to cycling. Your body likes when a high amount of oxygen flows through the veins. The blood circulation is smoother. The difference between cycling and walking is that walking takes up less energy in comparison. This means you can do longer laps around the house.
Remember just like cycling, walking increases your body’s stamina. One more thing to keep in mind is rest. You can’t keep going without rest.
So divide the walk into sets of 15 to 20 minutes each, while keeping a 3 to 5 minute gap between sets for rest. That should help you stay at the optimum level of energy.
If you can go outside, jogging is another great workout. Just make sure to stay hydrated with this one.
Jogging is known to have many benefits. It can strengthen your muscles, especially your leg muscles. It can also help to build very strong bones.
If you are planning to lose weight during your quarantine period, this is the best way to do so. A simple round of jogging can burn fat and calories, as well as assist weight loss.
Just make sure you eat enough protein. While losing weight may sound nice theoretically, it can be awful if you end up losing muscle mass.
So please make sure not to decrease your protein intake. That way you will stay healthy and shed a few pounds of unhealthy fat. Alright we’ve told you about all these moderate intensity workouts.
Now this brings us to the next questions.
How Much Use Are These Exercises To You?
When taking 10,000 steps a day, you have achieved enough physical activity to help you get through a whole day without any other workout. With current issues surrounding Covid-19, this has become even more difficult to achieve. So instead of 10,000 steps, take lesser steps at a faster rate and more force. It will help you reach the level of physical activity you require to stay fit. More importantly, it doesn’t put a strain on your daily routine.
You can do these workouts without compromising your work or personal time. More importantly, all of these workouts use multiple muscles. For example, jump rope involves the entire body. It’s affecting your shoulders, calves and your arms.
So what do you think?
Can any of these exercises be an alternative for taking 10,000 steps a day?
Let us know in the comments below. We would love to hear from you!