To the windowwwww to the wall…. How the hell am I supposed to attain the CDC recommended 10,000 steps each day when the only places I’m traveling are from my bed to the kitchen to the couch and ~if I’m feeling adventurous~ maybe to the end of my driveway?
Throwback to the good ole days when class on campus was a thing, I used to walk at least 5 miles a day. According to the CDC, the average American walks 1.5-2 miles per day (or 3,000-4,000 steps/day). During the past 2 weeks of quarantine, my phone tracked an average of 0.75 miles… (However, I will acknowledge that my at-home workouts and movements when I'm without my phone are not accounted for). But as someone who is used to spending almost every waking minute moving around, this decline of movement in my daily lifestyle is drastic.
The American Heart Association/College of Sports Medicine recommends at least 30 minutes of moderate-intensity exercise each day. Walking is a less demanding and free way to achieve this goal. Studies have found that walking provides both physical and mental health benefits such as:
helps boost your immune function
helps with weight management
helps strengthen bones
gets the blood circulating
aids in the management and improvement of diabetes, cholesterol levels, blood pressure, and vascular stiffness and inflammation
betters your mood
helps clear your head and increases creativity.
*If you are walking to lose weight then you must also understand that the calories burned are dependent upon the intensity, duration, and distance that you walk. Simple brisk walking for short periods of time will help in weight management, but will not lead to major weight loss.*
Reminiscing on my time spent studying abroad in Italy, I'm now able to see the benefits of walking that I was able to experience firsthand. While my days consisted of walking 10+ miles, and my nights consisted of drinking wine and carbing up on pasta, I returned to the States lighter than when I left and my legs stronger than before. As someone who suffers from gastrointestinal problems, I was surprised that the filling pizzas and pastas in Italy had less of a negative effect on me than that from a heavy meal in the United States. The difference in post-meal effects can be attributed to differences in ingredients, preparation, and eating styles. However, I also credit this reduction in stomach problems to walking after eating, or as the Italians call it, Passegiata. Passegiata is a short, post-meal leisure walk. This walk is specifically intended for pleasure rather than for exercise or weight loss. Studies have found that 15 minute walks after meals have improved blood sugar regulation, betters sleep, supports digestion, and stimulates metabolism.
Although the CDC recommends 10,000 steps daily, it can seem pretty unrealistic for many people, especially during this period of quarantine. This week I challenge you to increase your step count by an additional 1000 steps to your current average steps of the past week. You can walk in place, you can run back and forth, walk around the outside of your house, walk up and down the stairs of your apartment building, you can walk on the treadmill, maybe even strut your hallways in heels (honestly this is the secret to good calves curtesy of my mom and confirmed by me), but the one rule is that you must achieve these steps while at home. ~Bonus points if you get 1000+ additional steps~
Wishing you all safe and healthy travels from your room to the kitchen!
P.S. I know we keep hearing it but please STAY HOME and PHYSICAL DISTANCE yourself, not only for your health but also the health of others!
XOXO,
Alyssa Ashley
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