We all have heard the experts – try to walk 10,000 steps a day for your health.
Walking is one of the healthiest things you can do for your body. And Using treadmills make it much easier to walk for exercise. A great goal to get in shape is by taking 10,000 steps on your treadmill.
To gain the most benefits from walking, it is recommended that you need to walk at least 20 minutes a day.
20 minutes is the minimum and you will get greater benefits by walking longer.
By walking 20 minutes a day you can help to lower your heart rate, help to ward of cardiovascular disease, prevent blood clots from forming, delay the onset of osteoporosis, increase your thinking power, improve your overall mood, reduce your risk of getting type 2 diabetes and increase your overall energy level. These are just some of the many benefits of walking.
So lets do a bit of math.
Let’s take the average person -for the average person each mile they walk is equal to about 2,000 steps. So in order to get in 10,000 steps in a day you would need to walk approximately 5 miles.
Now then let’s just assume that you don’t get in much walking during the day ( or you want to walk more than 10,000 steps) so you want to walk 10,000 steps on your treadmill. If you walk at a speed of 5 miles per hour, it will take you 1 hour on your treadmill to achieve your 10,000 steps or 12 minutes for each mile.
Does it take you longer than 12 minutes to walk each mile?
If so then you will need to either walk longer on your treadmill, walk faster or not hit your goal of 10,000 steps just on your treadmill but in combination with the rest of your daily walking.
Even if you do not go for a walk each day but do go grocery shopping, the the mall, work outside of the home, chase after a toddler, walk up and down stairs to do the laundry or walk to and from your car from your home or apartment then you are already probably walking 2,000 to 2,500 steps a day give or take a bit.
Do you have 1 hour to devote to your treadmill workout or would you prefer to break it down into smaller chunks – lets say 3 – 20 minute workouts?
Walking 2,000 steps is approximately 1 mile of walking so if you break down your workouts to 20 minute sessions then you would need to walk approximately 3333 steps every 20 minutes.
Now I know that this might sound complicated but if you have a timer and a speed control on your treadmill just set your speed for 5 miles per hour and walk for 20 minutes.
Ok, now we have a bit of a problem since you will need to warm up a bit and cool down since a 5 minute mile is a fairly good pace. So you will need to add a little more time in there so lets say a 25 minute workout – now we are up to working out for 75 minutes instead of 60.
So logically should you try to aim for 10,000 just from your treadmill workout or try to hit the 10,000 from a combination of all your daily steps?
Only you know the answer that is right for you.
If you can do you treadmill walking at a good speed and for 1 hour at a time (plus some warm up and cool down time- remember you want to increase your speed slowly as you walk, you don’t want to hop on it an immediately hit a 5 minute mile) then maybe you can do it.
However, for the majority of us hitting that 10,000 step mark from just a treadmill may just be a dream. Now let me preface this in stating that you are also probably not going to hit the 10,000 steps during a walk outside either – the treadmill isn’t the issue, its the time that we have to devote to walking and the speed that most of us do our walking.
So what is the average person to do?
First and above all – before starting your new 10,000 step walking program visit your doctor and get the ok, from them. I know that it sound trivial – heck you’re just walking – but unless you are already active and have been given a clean bill of health as they say you should never start a new fitness program.
Then use your treadmill in conjunction with the rest of the walking that you do during the day.
Not sure how much you actually walk? Borrow a pedometer from a friend or co-worker or buy one on your own – they run anywhere from $8-$25 depending on the model. Then wear one for a week or so to see actually how much you do walk.
Then take your 10,000 step goal and minus out your average step count.
This will leave you with the amount of steps that you will want to reach on your treadmill.
You might be quite surprised that you only need 5,000 or so which is very doable, even at a slower pace.
Using your treadmill will help you to get up to 10,000 steps so that you can get all the rewards that walking has to offer.
Having a treadmill in your house will be a constant reminder to you that you need to exercise.
When you watch TV try to walk on your treadmill, even if you can only walk at 20 minutes at a time it is still so much better than just sitting on the couch.
By taking 10,000 steps on your treadmill you can gain all the health reward from walking and you will have a higher quality of life.