10,000 Steps: A Beginner’s Guide

Many people channel their energy into structured workouts, often changing their routine to find out what clicks for them and trying to align with evolving trends. Instead of wasting time jumping from one workout to another and spending so much on gym memberships, sports club fees, and instructors’ fees, why not start walking?

Walking is a low-impact and accessible form of exercise ideal for almost everyone. It’s simple and doesn’t require equipment, except for a comfortable pair of shoes.

Dr. Nathaniel Cortez, the cardiovascular coordinator at the Ilocos Training and Regional Medical Center (ITRMC), stressed the benefits of walking for both heart health and general physical well-being. As reported by the Philippine Information Agency (PIA), Dr. Cortez advised people to aim for 10,000 steps a day because it is a highly effective way to strengthen the lower body, especially the legs and feet. He added that regular physical activity, such as walking can help prevent stroke, heart disease, diabetes, and certain cancers. Dr. Cortez also pointed out that walking can help improve mental health by easing the symptoms of depression and anxiety while also enhancing the quality of sleep.

Tips to Meet Your 10,000 Steps Goal

Take the Stairs – Skip the elevator at the office and take the stairs. For higher floors, tackle several flights before switching to the elevator.
Go on a Walking Meeting – Did you know that Tech entrepreneur, Mark Zuckerberg supports walking meetings? According to Forbes, walking meetings can stimulate participants and inspire creativity. So next time you feel like brainstorming with a colleague or client, consider inviting that person to a walking meeting. It’s an efficient way to stay productive and at the same time get some steps in.
Walk to the Palengke – Instead of driving or taking a short-distance tricycle ride, make your trip to the local wet market an opportunity to boost your step count.
Simbahan Steps – If your church is within a reasonable distance, walking to and from church to hear Mass can add to your Sunday goal.
Afternoon Errand Trip – Maximize your lunch break and take quick errands on foot such as, paying a bill at the nearby Bayad Center, getting your prescription medicines at the pharmacy, or doing a bank transaction.
Walk After A Meal – According to Healthline, walking after eating is a good way to improve digestion, reduce the risk of heart disease, manage blood sugar levels, regulate blood pressure, and promote weight loss.
Chikahan Strides – Invite your friend for a walk and enjoy catching up while you walk.
Weekend Barangay Walk – Go on an energizing brisk walk along the less busy roads in your barangay during the weekend. Just remember to stay alert and be mindful of passing vehicles.
Village Stroll – Living in a private village or subdivision offers a great opportunity for brisk walking. While neighborly chats are tempting, keep them brief and save long conversations for later to maximize your steps.
Car-Free Sundays – Take advantage of the growing car-free and pedestrian-friendly zones on Sundays in areas like Manila, Makati, Mandaluyong, Taguig, Muntinlupa, Quezon City, Baguio, Davao City, Cebu City, and Iloilo. The car-free Sunday movement encourages people to walk, run, bike, enjoy open spaces, and engage in community activities such as Zumba exercises.
Evening Stroll – A refreshing evening stroll can be a great way to help you unwind, prepare yourself for a restful sleep, and bridge any remaining gap in your step goal.

Step-Tracking Tech

Fitness Trackers and Smartwatches – These tools, often worn on the wrist, are dedicated devices that provide real-time activity level data (steps, distance, time, route map, calories burned, etc.). Other fitness trackers have advanced features like heart rate monitoring, sleep patterns, stress management, and personalized goal setting.

Fitness Apps – There are different apps (paid or free) designed for mobile devices, which can sometimes be synced with wearable fitness trackers and smartwatches. They can provide users with tools and information related to nutrition, physical activities, sleep, stress, and overall well-being. Some examples of fitness apps are Apple Fitness, Strava, Fitness Buddy, MyFitnessPal, Fitbit, and PUSH.

Conclusion

The journey toward achieving 10,000 steps daily is more than just chasing a number. It’s about integrating more movement into your day and embracing a healthy lifestyle. This beginner’s guide shares how you can gradually achieve steps into your day, leveraging the different opportunities in your environment, from taking the stairs at the office to going on an evening stroll. While attaining 10,000 steps is an ideal benchmark, the more important thing is making your daily walks enjoyable and sustainable. So, lace up your shoes and start walking for a fitter and healthier you.

Medicare Plus recognizes the importance of simple activities like walking in overall wellness. As you prioritize daily steps, keep in mind that preparedness and peace of mind are crucial keys to health. Take a proactive extra step by getting an Emergency Prepaid Health Card Philippines.

Easy access health plan options for the Filipino community.

We know finding the right healthcare plan can be a complex and confusing task.
Our health plan specialists are always here to help 24/7.
Got more questions?