The transition from a sedentary lifestyle to is much easier than you may think. The first step is to establish your baseline. You can use your cell phone, which is what I do, or you can purchase a pedometer on amazon for $10-$15. Don’t worry about the number to start, it’s important to start where you are. Increase gradually- start by adding 500–1,000 steps per day to your current level. For example, if you're walking 2,000 steps now, aim for 2,500–3,000 steps each day for a week. - Every week, add another 500–1,000 steps. This gradual increase helps your body adjust. Break it up throughout the day - Instead of trying to hit all 10,000 steps at once, break it into manageable chunks. For instance, morning walk 10–15 minutes - lunchtime walk - 10–15 minutes - evening walk - 20–30 minutes. You can also sneak in extra steps by - Taking the stairs instead of the elevator - Parking farther away from your destination when shopping or running errands - Walking while talking on the phone, my mother was easily able to add several thousand steps a day by walking during her daily talk with her mother. Track Your Progress - Keep a daily log of your step count to stay motivated and see your improvement. Stay active throughout the day - Look for opportunities to move, like walking around your house or office, taking a lap while waiting for something, or even doing short walks during TV commercials. Incorporate walking into your routine - Walking to run errands, going on family or pet walks, or scheduling walking breaks at work are great ways to make walking a natural part of your day. Set a long-term goal - If 10,000 steps feels far away, start with a lower target (e.g., 5,000–7,000 steps) and gradually build up as you get more comfortable. Stay Flexible - Some days you might not hit 10,000 steps, and that's okay. Focus on progress, not perfection. By gradually building up your activity and making walking a part of your daily routine, you'll be able to go from a sedentary lifestyle to consistently hitting 10,000 steps a day! If you would like more tips on how to increase your activity and leave your sedentary lifestyle behind, reach out to me at trevorcostellofitness@gmail.com.
Trevor Costello
Ace certified personal trainer
trevorcostellofitness@gmail.com
