Quick Way To Do 10,000 Steps.

It is spring again and time for the elementary basket ball tournament has begun.  I think every kid between third and sixth grade played as long as they were eligible.  The third and fourth graders have parents laughing while calling out things like "foul!" or "out of bounds!".  The fifth and sixth are a bit better in that regard but they still have their issues.

Every year, I volunteer my time to ref all games they play including the finals.  Monday, Tuesday, and Wednesday I've been spending two or so hours each day running up and down the while trying to watch the action.

The refs have to spend more time paying attention to the younger ones because they literally try to tackle each other, push, shove, grab the ball and run with it and never bounce the ball.  I feel like I spend more time trying to keep my eyes on them while chasing them across the half court so no one gets hurt.

In the first game, it took till the fourth quarter before either side managed to score.  Back and forth, back and forth, watching for kids shoving others while the other tried to shoot.  We had to stop play a few times because someone had to retie their shoe in the middle of play so no one would get hurt. I am positive we could have made a call every minute on some sort of foul but we just grabbed what we could see clearly, made sure no one was hurt and they didn't hurt each other.

Although each quarter for this group is four minutes long, they stop play every two minutes to switch out players.  Each team has between 8 and 15 players depending.  The idea is to give everyone a chance to play so they can all develop.  After 16 minutes of play, I know I was on my way to a great workout.   There are four teams so I ran for two games or around 35 to 40  minutes of play.

Add to this the older students in grades five and six and I get a lot more exercise.  Although the older students are not quite as rough as the younger ones, they can be just as agressive and we have to watch for pushing and shoving.  The nice thing is they don't fall on the ball the ways the younger ones do.

The quarters for the older students are six minutes long with breaks every three minutes or 24 playing minutes so double that and I spend another 55 or 60 minutes moving.  So probably a good 100 minutes minimum although it usually takes two full hours from start to finish. This group plays the full court and I usually cover the side closest to the crowd and one end.

I need to wear a pedometer sometime and actually count steps but it feels like I'm going that many over all four games.  Up and down, up and down,  enough to feel as if I've gotten a good workout by the end.  This does not prevent me from doing a 15 to 20 minutes high intensity workout because in my mind, working four games is not exercise even though I am sometimes a bit breathless.

I love it, and I'm sure I get a good workout doing it.  It feels as if I am working out because I seldom stay still and am usually moving.  I've decided this is a quick easy way to do 10,000 steps in a day.  Let me know what you think, I'd love to hear.

Why 10,000 Steps Per Day?

I've keep running into the idea of walking 10,000 steps per day.  There are DVD's out there guaranteeing you'll do 10,000 steps by the time you are finished for the day or you can just make sure you take 10,000 steps for the day but why is 10,000 the magic number?

Let's start with the general recommendation of performing 150 minutes of moderate exercise per week.  The suggestion of 10,000 steps per day should include the 30 minutes per day of moderate exercise.

The 10,000 steps per day represents 5 miles of movement each day.  This means you are burning between 2000 and 3500 extra calories per week and 3500 calories equals one pound. So the thought behind the 10,000 steps is that it is an easy way to loose weight without going on a severe diet.

I can tell you from personal experience, it is not hard to rack up 10,000 steps per day if you choose to do things like take the stairs instead of the elevator.  Park your car at the back end of the parking lot and walk in.  If you are going to several stores in close proximity to each other, park in the middle and make a loop.  Instead of driving a block to pick up something, walk it.  My motto is that if it is within a 3 to 5 mile radius, it can be walked.  I even have friends give me a 20 min walking head start for a 10 mile drive into town so I'm by the gas station when they pick me up.

If you aren't sure about making the 10,000 steps per day, get yourself a pedometer to wear.  I own two but I keep loosing them.  What is interesting is that the 10,000 steps per day originated in Japan in the 1960's when they released the Manpo-kei or 10,000 steps meter. 

The benefits of walking so many steps each day besides loosing weight includes slowing down mental decline, lowers blood pressure, improving sleep, and decreasing mental stress. One study shows that walking 30 minutes every day cut the risk of a stroke by 20%.  One side effect walking 10,000 steps per day is the person is healthier and will need less medical care in the long run, saving money because there is a good chance of decreased chronic health issues.

If you are not at a point of being able to walk 10,000 steps per day, then start where you can and increase the number of steps each week.  For instance if you can only walk 3000 steps per day, begin there.  Once you start building up your stamina, add 500 steps per day and repeat.  Eventually, you'll work your way up to 10,000 steps per day. 

The thing remember about the 10,000 steps is that they need to be on the brisk side.  If you have trouble getting motivated to do it, walk your dog.  If you don't have a dog, perhaps you can borrow a friends dog so you have to walk.  Another way to make a walk more pleasant is to add music to your walk.  Bring the family for a walk.  I used to take long walks with my parents around the block to get exercise.

If you work at a job, walk over to your coworkers desk rather than sending an email.  Schedule a short walk outside during your lunch.  When its time for your short break, do a quick walk about the building.  As stated earlier, park a distance a way so you have to walk or if you take the bus, get off one stop early so you have to walk further. 

The bottom line is to sit less and move more.  The goal of 10,000 steps is not written in stone, it is a way to increase your movement in a way that does not necessarily add additional "exercise" time.  let me know what you think. 

Let me know what you think, I'd love to hear.  And yes, I love to walk because I get to see more of the country side.  Have a great day.