I would walk 5,000 steps and I would walk 5,000 more

10,000? That’s a pretty high number. I think we could all use 10,000 extra somethings right? (I could use 10,000 extra dollars, but I think everyone could use that.) Experts recommend that we get at least 10,000 steps each day, but why? I wasn’t sure why my Fitbit kept telling me to get to 10,000 steps so I did a little research.

The number comes from a different number published in the 2008 Physical Activity Guidelines for Americans. This stated that adults need two types of physical activity each week to improve health- aerobic and muscle-strengthening. The number given in this guide said adults need at least 2 hours and 30 minutes of moderate-intensity aerobic activity (brisk walk) each week. Researchers have found that if you are able to get 10,000 steps each day, you will hit that 2 hours and 30 minutes of moderate intensity.

What are the benefits of completing these 10,000 steps? According to Fitbit’s blog, completing 10,000 steps each day typically burns between 2,000 and 3,500 extra calories each week. That’s up to a pound of body fat. Depending on how intense you exercise, you could burn an entire extra pound each week.

Another benefit is slowing mental decline. According to Psychology Today, exercise, including a vigorous walk, can help prevent mental decline, by improving circulation to the brain and improving levels of HDL cholesterol.  HDL cholesterol removes harmful cholesterol from where it doesn’t belong. Having high HDL levels will help reduce the risk for heart disease.

Improved mood is a benefit that can help not only at work but in every area of your life. A study performed by California State University showed that mood was directly affected by daily steps. More steps equals more happy. So go get more steps to be more happy. Your co-workers, friends and family will thank you.

“Alright,” you say, “10,000 steps sounds great, but how do I get all those steps while I’m at work?” I have some cheats for you.

#1: pick the first parking spot you see instead of circling trying to find a closer one. (My wife hates this)

#2: Use the restroom on the other side of the building, or even down stairs but take the long way to get there.

#3: carry a smaller water bottle at work. Instead of the favorite 40ish ounce water bottle we all have, bring a 16 ouncer and fill it up more often.

#4: Pace at your console/around your console. (Sorry everyone that I bother when I do this.)

#5:  Walk around your bathroom/ house when you’re brushing your teeth (unless your brush your teeth like an animal.)

#6: walk around your living room during commercial breaks.

#7: Take the dog around the block an extra lap. (They’ll thank you with extra kisses.)

#8: audiobooks. This is my favorite. Pick an audiobook you will enjoy and only listen to it when you’re walking.

Alright, I know we can’t do every one of these while on the floor at work, (I’m trying to figure out who to talk to get us a dispatch dog), but there are a few, and hopefully we can get to that huge number of 10,000 every day!