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Tag: Exercise Habits

  • How Many Calories Are Burned Walking 10,000 Steps?

    How Many Calories Are Burned Walking 10,000 Steps?

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    You’ve probably heard that walking 10,000 steps a day is a great way to get in shape and lose weight.

    But you might have a bunch of questions about this simple habit like:

    • “Why 10,000 steps?”
    • “How many calories will I burn walking 10,000 steps a day?”
    • “How many calories is this compared to other endurance activities (like running, biking, or using an elliptical)”

    Unfortunately, the answers to these question are hardly straightforward. How much you burn on a daily walk often depends on a number of factors like your walking speed, body weight, age, and environmental factors (like walking up a hilly course.)

    So in this article, I will break down the factors that determine how much you’re burning and will show how YOU can accurately predict how many calories are lost during your daily walks. ​

    Why 10,000 Steps?

    The benefits of walking include reduced risk of heart attack, heart failure, and stroke, preventing or managing high blood pressure and type 2 diabetes, strengthening bones and muscles, and improving balance, coordination, and mood.

    The video below shows 11 healthy morning routine habits that you should focus on the first few hours of the day if you want to lose weight or simply create a healthier lifestyle.

    But why do people use 10,000 steps as the “magic number” for your daily walks?

    There are a few answers to this question:

    First it relates to how pedometers (which count steps) were initially sold. They originated in Japan in the 1960s where they were marketed under the name “manpo-kei,” translating to “10,000 steps meter.”

    The idea persisted and is now a common goal among health-conscious adults because, despite the number’s less than scientific origin, 10,000 steps burns enough calories to provide significant benefits to any adult.

    (And if you need a pedometer to count your steps, then I recommend checking out this exhaustive review we did for the best pedometers.)

    Another reason why people use the 10,000 step rule of thumb is because of health reasons. Generally speaking, 10K steps means you’re exercising for at least an hour per day.

    Studies have shown that with this amount of movement, you are burning fat, reducing your blood pressure and elevating your mood levels — all of which can lead to a longer, healthier lifespan.

    Now let’s move on to figuring out how to calculate the calories you burn while talking.

    Exactly How Many Calories Does 10,000 Steps Burn?

    Okay this is where it gets complicated…

    Basic Rule:
    On Average a Person Burns 100 Calories for Every 2,000 Steps… or 500 Calories for 10,000 Steps

    However, this rule isn’t written in stone because the answer depends on factors such as your pace, weight, body fat percentage, and age.

    So let’s look at how each of those aspects affects the number of calories you burn with those 10,000 step goal.

    Walking Speed (or Pace)

    The faster you walk the harder your heart works and the more calories you burn.

    During light or moderate exercise — walking 2.5 miles per hour or less for most people, you can talk or sing without getting out of breath. While walking vigorously — 3 or more miles per hour, you will sweat and maintaining a conversation will be difficult.

    Vigorous exercise burns approximately twice as many calories as moderate exercise.

    Weight & Body Fat Percentage

    Heavier people have the advantage because the more you weigh, the more you burn. The bigger you are, the more energy your heart uses need to move, and therefore the more calories you burn.

    In the case of body fat percentage, the less you have the faster you burn calories. During exercise, muscle tissue actively helps you burn calories while fat is inactive, meaning that the more muscular you are, the more calories you burn.

    (Side note: If you’d like to learn additional ways to reduce your weight, then I suggest checking out the book Weight Loss Mastery.)

    Age

    Your age is also a big determining factor in how many calories you burn.  Every year, you lose muscle tissue, which slows down metabolism.  This means you’ll have to work a little harder just to experience the same weight loss as someone younger. 

    Also, a random fact that will be important later: the average adult gains 2.2lbs per year throughout their life.

    Determining Calories Burned

    Despite the wide range of variables that contribute to the calculation, there are a few general rules. For instance, most people claim you burn 500 calories for every 10,000 steps. Slightly more specific, someone my age but weighing only 155lbs will burn less — approximately 400 calories – walking 10,000 steps at a brisk pace.

    Now, if we combine your weight and speed, then here are the number of calories that you burn during a typical walking session, then check out these three charts provided courtesy of VeryWell Fit:

    20 Minutes Per Mile (3 mph)

    Weight (lb.) 1 min. 15 min. 30 min. 45 min. 1 hr. 90 min. 2 hr.
    100 3 40 80 119 159 239 318
    110 3 44 88 131 175 263 350
    120 3 48 96 143 191 287 382
    130 3 52 103 155 207 310 413
    140 4 56 112 167 223 335 446
    150 4 60 119 179 238 357 476
    160 4 64 128 191 255 383 510
    170 5 68 135 203 271 406 541
    180 5 72 144 215 287 431 574
    190 5 76 151 227 302 454 605
    200 5 80 159 239 318 477 636
    225 6 90 179 269 358 537 716
    250 7 100 199 299 398 597 796
    275 7 110 219 329 438 657 876
    300 8 119 239 358 477 716 954

    17 Minutes Per Mile (3.5 mph)

    Weight (lb.) 1 min. 15 min. 30 min. 45 min. 1 hr. 90 min. 2 hr.
    100 3 48 97 145 194 290 387
    110 4 54 108 161 215 323 430
    120 4 59 118 177 237 355 473
    130 4 63 127 190 254 381 507
    140 5 69 138 206 275 413 550
    150 5 73 146 219 292 439 585
    160 5 78 157 235 314 471 628
    170 6 83 166 249 332 499 665
    180 6 88 176 264 353 529 705
    190 6 93 186 279 372 557 743
    200 7 98 196 293 391 587 783
    225 7 110 220 330 440 660 880
    250 8 123 245 368 490 735 980
    275 9 134 269 403 538 806 1075
    300 10 146 292 439 585 877 1170

    15 Minutes Per Mile (4 mph)

    Weight (lb.) 1 min. 15 min. 30 min. 45 min. 1 hr. 90 min. 2 hr.
    100 4 56 113 169 225 338 450
    110 4 63 125 188 250 375 500
    120 5 69 138 206 275 413 550
    130 5 74 148 221 295 443 590
    140 5 80 160 240 320 480 640
    150 6 85 170 255 340 510 680
    160 6 91 183 274 365 548 730
    170 6 97 193 290 387 580 773
    180 7 103 205 308 410 615 820
    190 7 108 216 324 432 648 864
    200 8 114 228 341 455 683 910
    225 9 128 256 384 512 767 1023
    250 10 143 285 428 570 855 1140
    275 10 156 313 469 625 938 1250
    300 11 170 340 510 680 1020 1360

    Fitness Tracker

    If you want more than a moderately accurate calculator, however, you should invest in a pedometer or tracker. A walker such as myself, who wants to track steps, distance, and calories should try the Fitbit Zip pedometer. It offers wireless syncing with other electronic devices and is water-resistant — perfect for accident-prone people like me.

    Final Thoughts on Calories Burned After 10,000 Steps

    Taking 10,000 steps a day will burn a different amount of calories for you than it does for me, depending on your walking pace, weight, and age.

    But regardless of any of these factors, finding a way to track your steps is the perfect motivation to make this small daily change, and the result is a lifetime of health and personal benefits.

    • So buy that pedometer.
    • Measure how many steps you normally take.
    • Find ways you can walk more – to the store, across the parking lot, with the dog, around the block during lunch break, etc.
    • Feel better.
    • Live longer, healthier, and happier.

    Also, if you’d like to learn more about how to build a walking habit that’s both enjoyable and helps you burn those calories, then I recommend checking out these detailed blog posts and reviews:

    Finally, if you want to add a great HEALTH habit to your walking routine that increases your energy and helps with your weight goals, then take 30-seconds each morning to prepare this drink to feel energized throughout the day.

    calories burned walking 10000 steps | 10000 steps calories burned calculator | steps to calories burned calculator

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    S.J. Scott

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  • 9 Short Term Fitness Goals Examples to Improve Your Health

    9 Short Term Fitness Goals Examples to Improve Your Health

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    There might be affiliate links on this page, which means we get a small commission of anything you buy. As an Amazon Associate we earn from qualifying purchases. Please do your own research before making any online purchase.

    If you’re aiming to improve your health, you probably wish you could have an overnight transformation. But as you know, it takes a lot of work (and time) to reform your body, which can feel frustrating if you aren’t getting the quick results that you want.

    To reduce these feelings of frustration, you need to have short-term goals that are easily achievable to help you recognize your progression so you know that your hard work is moving you in the right direction. 

    While small goals are frequently overlooked and seen as being too easy or insignificant to contribute to a lasting change, these are the goals that will help you attain the big results you’re looking for in the long-run, so they shouldn’t be ignored.

    Taking stock of your little victories is the key to long-term goal achievement. Watch the video below for the 3-step process you can use to start celebrating those small wins. 

    Short-term and long-term fitness goals are very different from each other, but they are both critical to your success. Both of these types of goals will also help you make great strides toward achieving the fitness level, body, and health you’re aiming for. 

    In this article, we are going to look at the difference between short-term and long-term fitness goals, and then I’ll give you nine examples of short-term goals you can make that will help you see the progress you’re making on your journey to a healthier body.

    Let’s get started by taking a more detailed look at what a short-term fitness goal might look like.

    What Is a Short-Term Fitness Goal?

    Short-term fitness goals are milestones that can be attained in a relatively short amount of time (usually 6 months at the most) and will bring you closer to achieving your ultimate vision of success. These goals are typically more specific to your individual needs or schedule than broader, long-term goals. 

    Often, ‘overhaul’ fitness programs are neither individualized nor sustainable because they don’t take the various stages of planning, change, and the required support for success into consideration, but your short-term goals are all about what you need to do right now to succeed.

    Depending on how “short-term” your goal is, you can achieve it by the end of the week, month, or six months, which is much shorter than your long-term or “lifetime” fitness goals will take.

    Your long-term goals will not only take more time, but they will also take more patience, willpower, and perseverance to achieve. Both of these types of goals are equally as important as one another and neither should be ignored if you want to achieve your ideal level of fitness. 

    The truth is that your long-term results are based on the small decisions that you make each day, and if you want to improve the results that you are getting, then you need to set short-term goals.

    Even Olympians say that you may set your sights so high that your goals seem unattainable, but focusing on the process through short-term goals will help you build the skills that you need to help you get where you’re going. 

    Let’s take a quick look at some lasting benefits that you will get from your short-term fitness goals that will help you reach your ultimate goals later on.

    Direction

    “Fitness” is such a broad subject that encompasses a variety of factors, including strength training, balance, agility, flexibility, endurance, etc.

    With all of the directions you can go, it’s easy to experience analysis paralysis, where the overwhelming number of options can make you indecisive, causing you to choose to do nothing. 

    By picking a short-term goal, you can focus on one element of improving your fitness at a time. For example, you can set a goal of being able to complete a certain number of pushups if you’re working on strength training and leave your cardio workout for another time. 

    Once you’ve made progress in one fitness domain, you can either expand that goal or start working on a different goal, such as flexibility. Your short-term fitness goals can provide you with the structure and sense of direction to help you focus on one thing at a time.

    Growth

    The more short-term goals you have, the larger your skillset will become. This will make it easier to accomplish your goals quickly and efficiently.

    You will learn a lot about yourself while you’re working on your short-term goals, such as your patience level and your ability to persevere, in addition to how you can keep yourself motivated. 

    When you look at your growth through the lens of your short-term goals, you will be able to perceive any struggles you’ve faced as being a blip on the radar rather than the end of your journey.

    It takes dedication to accomplish short-term goals on the micro level, but when you finish several of them, you will notice growth that would have otherwise been impossible to achieve.

    The series of small wins that comes along with achieving your short-term goals will make you feel better about the longer process of achieving your dreams. This series of minor milestones will keep you motivated on your way to realizing your vision.

    Momentum

    Short-term goals can be accomplished quickly, which makes you feel good and helps you keep up the momentum you need to succeed. The more short-term goals you finish, the more invested you will be in accomplishing your goal.

    You will be constantly striving toward making improvements with this sense of momentum and your risk of experiencing burnout will be much lower than if you were to only focus on long-term goals.

    For example, it can be hard to notice progress when you’re working toward losing 75 pounds, but if you just focus on losing a pound or two a week, you will keep up your enthusiasm.

    Now that you know why you need short-term fitness goals, let’s look at some examples that you could focus on for yourself.

    9 Short-Term Fitness Goals Examples to Focus on Next

    One quick note about your goals: you want to make sure to follow the SMART goal format. This way, you will know when you’ve completed one goal and it’s time to move onto the next. This will also help you keep your goals organized so you stay on track.

    1. “I will run a 10K in five months by training on Tuesday and Thursday mornings before work and on Saturday afternoons.

    2. “I will lose 15 pounds in 3 months by replacing soda with water, exercising for at least 150 minutes per week, and limiting eating out to once a week.”

    3. “This week, I will use my smartwatch to measure my steps and burn at least 1,500 calories just by walking.”

    4. “I will do daily stretching in addition to one hour of yoga twice a week to be able to do the splits within 12 weeks.”

    5. “I will reduce my body fat by 20% within the next six months by keeping a food journal and signing up for a HIIT class at the gym.”

    6. “I will do upper body strength training three times a week in order to be able to complete 12 consecutive chin-ups within the next six months.”

    7. “I will gain three pounds of muscle mass in the next six months through weight training and increasing my protein intake.”

    8. “I will reduce my LDL cholesterol by 20 points within the next year by limiting my intake of saturated fat, eliminating trans fats, increasing my activity level, and reducing my consumption of alcohol.”

    9. “I will use pace charts to hold myself accountable for making incremental speed improvements for the next six weeks in order to run a 6-minute mile.”

    Final Thoughts on Short-Term Fitness Goals

    One of the beauties of short-term fitness goals is that they can compound to improve your overall health, even if you only focus on one at a time.

    After you’ve finished a few of your short-term goals, you will gain confidence in yourself, which will increase your ability to handle  whatever fitness challenges come your way. 

    Growth is ultimately about being consistent and dedicated, and there’s no better time to get started than right now. So tailor any short-term goals listed in this article to your own situation to help you get started moving toward a longer-term improved version of yourself.

    Now, if you’re looking for more examples and other fitness inspiration, here are some articles to check out:

    Finally, if you want to take your goal-setting efforts to the next level, check out this FREE printable worksheet and a step-by-step process that will help you set effective SMART goals.

    Connie Mathers is a professional editor and freelance writer. She holds a Bachelor’s Degree in Marketing and a Master’s Degree in Social Work. When she is not writing, Connie is either spending time with her daughter and two dogs, running, or working at her full-time job as a social worker in Richmond, VA.

    short term goals for a healthy lifestyle | short term goal for muscular endurance | short term flexibility goalsshort term goals for a healthy lifestyle | short term goal for muscular endurance | short term flexibility goals

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    Connie Stemmle

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  • How to Achieve A Deep Level of Focus by Breaking Habits and Taking Breaks | Entrepreneur

    How to Achieve A Deep Level of Focus by Breaking Habits and Taking Breaks | Entrepreneur

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    Opinions expressed by Entrepreneur contributors are their own.

    As an entrepreneur, time management is crucial for achieving success. As an immigrant founder, I understand the importance of hard work and dedication to make your business thrive. However, it’s important to remember that working nonstop without taking breaks can lead to long-term negative effects. Studies have shown that prolonged work sessions can lead to burnout, decreased productivity and even physical and mental health issues. To be truly successful, finding a balance between working hard and taking time to rest and recharge is crucial.

    We all must start taking more breaks during our work day and disconnect for a bit. Rather than following the traditional belief that you should only stop when you’re tired, I think taking small breaks before you even start to feel tired is essential.

    This can help prevent burnout and increase productivity in the long run. I have seen the benefits of taking regular breaks and disconnecting from my own business, and I encourage others to do the same. It’s essential for us as successful entrepreneurs to lead by example and prioritize our well-being to continue achieving our goals.

    Related: Increased Productivity Will Increase Your Happiness

    It’s important to remember that everyone is different, and what works for one person may not work for another. However, finding activities that break out of our routine and give us a glimpse of the fun and judgment-free spaces can benefit everyone. This can be anything from walking, meditating, reading a book, or even taking a quick power nap.

    The key is to find something that helps you relax and recharge. It’s also important to take some time to disconnect from work and social media. This can help us to focus on ourselves and our well-being without any distractions. By finding activities that work for us and taking regular breaks, we can increase our productivity and enjoy the journey of being an entrepreneur.

    Below I’m sharing the three most unique time-off break ideas I can recommend:

    1. Making coffee and washing the dishes

    Taking a break from work is essential for maintaining focus and productivity. But instead of scrolling through social media or checking your phone, try something unconventional like making a coffee or washing the dishes. A recent study published in the Journal of Positive Psychology found that performing simple, mundane tasks such as washing dishes can positively impact our well-being. The repetitive motion of these tasks can be meditative, allowing you to focus on the present moment and release any pent-up stress or tension.

    Making coffee (a favorite activity of mine, especially a good iced espresso latte) can be a great way to break the monotony of work and give yourself a bit of pleasure. Plus, it’s a great way to take care of daily tasks and disconnect from technology. The aroma and the taste of freshly cursed coffee can help to enhance our mood and decrease stress.

    So, next time you need a break, try making a coffee or washing the dishes. You’ll be surprised how it can help you to relax, refresh your mind and increase your focus. There are great brands that offer a selection of decaf coffee beans and ground coffee for a more anxiety-free experience.

    Related: 3 Reasons Espresso Could Be Your Shortcut to Productivity (It Works for Elon Musk)

    2. Taking your dog for an unexpected walk

    It’s easy to get caught up in the daily grind of work and responsibilities, which can lead to feeling burnt out and unproductive. Taking your dog for a random walk is a unique activity that can help break the cycle and increase productivity. Not only does it give you and your furry friend some much-needed exercise and fresh air, but it also provides an opportunity to step away from your work and disconnect from technology. It’s a small change that can make a big difference in your work-life balance.

    These unexpected walks can also help to return to work with a fresh perspective and renewed energy, which can increase productivity and a better work-life balance. So, next time you feel stressed or unproductive, try taking your doggy for an unexpected walk, and you’ll see the difference it makes.

    Related: Why You Need More Exercise as an Entrepreneur (and 7 Creative Strategies for Getting It)

    3. Disconnecting and enjoying hookah

    Smoking hookah is a unique activity that can be a great way to take a break from work and relax. Hookah, also known as shisha or waterpipe, is a traditional method of smoking flavored tobacco enjoyed for centuries in the Middle East, India and other parts of Asia.

    Smoking hookah is often considered a social activity, and it can be a great way to bond with friends or colleagues while taking a break from work. Preparing and smoking hookah is a ritual in itself and can be a great way to disconnect from work and other stressors.

    In addition to being a fun and social activity, smoking hookah also offers several benefits for your overall well-being. Here are two benefits of smoking hookah during your time off:

    1. Stress relief — Smoking hookah can be a great way to relax and unwind after a long work day. The act of inhaling and exhaling smoke can be soothing, and the tobacco flavors can help to calm the mind.
    2. Increased focus and concentration — Preparing and smoking hookah can be a great way to clear your mind and focus on the present moment. This can help to improve your concentration and focus when you return to work.

    Smoking hookah can be a unique and enjoyable way to take a break from work and relax. Whether you are smoking alone or with friends, smoking hookah can offer several benefits for your overall well-being and help you return to work refreshed and focused.

    In conclusion, taking a break from work is essential for maintaining focus and productivity. Making a coffee or washing the dishes is just one unconventional example of how to do this, but there are many other ways to break your routine and refresh your mind.

    It’s essential to find activities that work for you. Take the proper time to experiment with different options and find what works best.

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    Pierre Subeh

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