Is the small goal of 10,000 steps a day suitable for everyone?

Not for everyone, especially those with knee injuries, walking so much every day is not good for the knees.

The goal of 10,000 steps a day is appropriate for young people, and it can even be said that it is a little less. But for middle-aged and elderly people, it is a little difficult, so the goal varies from person to person.

Fit. The goal of 10,000 steps a day can be easily reached, in addition to normal walking, a few hundred meters trotting or a kilometer of walking.

Whether you walk 10,000 steps at a time or 10,000 steps a day, the results of fitness may not be as good as you think.

But don't think that if you take 10,000 steps a day, you're on the road to health. In general, walking 10,000 steps burns about 240 to 300 calories. The 10,000-step figure looks beautiful, but it doesn't necessarily mean that it can achieve the actual calorie consumption.

It's important to know that steps alone don't mean anything, and that aerobic exercise that promotes health requires a certain level of intensity. Moreover, don't forget the number of 10,000 steps, which also includes the ...... you get up and pour water, and walk a few steps when you hit the **Whether this is effective for fitness, you should think about it.

In general, the average adult walks around 6,500 steps a day, but most of them are not high intensity and do not have much effect on fitness. According to the Centers for Disease Control and Prevention (CDC) in Atlanta, people who take walking as their main form of exercise often do not exercise enough and do not have enough intensity to bring real health benefits. If you really want to work out or **, don't look at the steps on your phone.

Last week, I set a small goal of 10,000 steps a day, but the actual implementation effect, at the beginning was very serious, to brush to 10,000 steps a day, and sometimes not enough, but also to go downstairs to walk quickly, at 11 o'clock in the evening the dormitory closed, but also to climb the stairs, in short, to 10,000 steps. However, that period of time did not last very long, only three or four days, and then it was broken, and there were no more than 10,000 steps for the next few days.

10,000 steps, is it so difficult to achieve? In most cases, we may need a person who exercises together, a person who supervises each other, and urges each other, so that the effect will be better. So the big question at the moment is, how to develop a small habit and stick to it for a long time?

It's easy to start a habit, but it's hard to stick to it, which is the crux of most people's problems.

So, how do you get there? You need to find your own needs, and another thing for the rest of the year, it is best to do the two habits at the same time, so that in one time, you have completed two things, is it very happy and fulfilling?

Take 10,000 steps a day as an example, I didn't get out of the dormitory yesterday morning, I went to lose it in the afternoon, and when I came back in the evening, I found that it was only more than 6,000 steps, and I thought that it was so far from 10,000 steps, so I didn't think about executing him. But, in fact, I had time to exercise at that time, and I could brush up to 10,000 steps, but at this time, I was lazy, I didn't insist, and I didn't find another thing that could be linked, such as playing **, such as listening to songs, such as listening to audio. In this way, you can do 2 things at the same time, you can complete it, I did this before, call my friends at a fixed time, so that you can not only exercise, but also increase the contact with friends, killing two birds with one stone.

For example, after eating this morning, I called my mother a**, and walked briskly while calling**, so that the call lasted for 40 minutes, my mother was very happy, and I myself was not only happy, but also my steps in the morning had reached 7255 steps, so my small goal of 10,000 steps today must be achievable.

Sometimes some things are really simple, don't think too complicated, and there are some small habits, in fact, if you stick to it, you will find that it is just a small thing that is easy to handle.

The next small goal is to develop some small habits and stick to them.

Stick to 10,000 steps a day, this small goal, I have been thinking about it for a while, and I have tried to stick to it silently, and I have interrupted it during the period, tonight I muster up the courage to record my goal, hoping to give myself more reasons and courage to persevere.

1.Make it a habit to stick to 10,000 steps.

During my previous college years, I insisted on running around seven or eight o'clock every night, I remember that at the beginning it was 5-8 laps around the playground, and then it was 4 laps, I insisted on it for four or five years, basically rain or shine, as long as the bench can run, I will definitely run, I insisted on 4 years in the middle of the college celebration, and the graduate students only insisted on about a year, and then I was lazy. In the past four or five years of running, my biggest impression is that persistence will become a habit, exercise will make people energetic, and this is also the most positive college time.

2.Set a small goal and try to make it happen.

Today, I recorded this small goal, stick to 10,000 steps a day, I will work hard to achieve it, rain or shine, as long as the weather allows, I will stick to it.

3.Exercise means vitality and health.

Exercising more is good for health and energizes people at the same time, so insist on 10,000 steps a day, of course, the biggest obstacle to this small goal is my laziness, I hope I can overcome myself and achieve this small goal.

I've tried a lot of ways to exercise, but it's still difficult to stick to it, maybe it's because I'm not self-disciplined enough. So starting on New Year's Day this year, I set myself a goal of 10,000 steps a day. I think this method is easier to stick to and has fewer factors.

On rainy days, I will be active at home, and when the weather is good, it is also very good to eat a good meal and go out for a walk. Even in special circumstances, you can still hold on to those days.

It's not easy to insist on doing simple things well.

Insisting on doing ordinary things well is extraordinary.

Success is to make extraordinary persistence in the ordinary.

It's good to surpass yourself yesterday.

Spring is coming, it is suitable to do some sweaty exercise, arrange running, there is no limit to how long you run, as long as you exercise, it is a good thing.

Actually, my favorite sport is yoga, but I don't have time to go out to the yoga studio to practice with the teacher, and try to practice it myself at home, and it's also very good to do some stretching.

Strive to wake up 10 minutes early every day, stretch on the balcony, pad your feet, clap your hands, and rub your belly.

I believe that as long as you stick to it every day, there will be surprises in the long run. Let time tell.

And try not to stay up late, the time set for yourself in the near future is not to go to bed at 12 o'clock, adjust to 11:30 after getting used to a little time, and then advance to 11 o'clock. Personally, I think it's nice to be able to go to bed before 11 o'clock, so keep up the good work.

The body is the capital of the revolution, and people must learn to love themselves when they reach middle age, and love themselves starts with eating well, sleeping well, and exercising diligently. You don't need to be rich and expensive, and it won't be possible to achieve it in the short term, maybe in the future, oh, hahaha, it's good to comfort yourself.

At the beginning of January 2019, I set myself a small goal for exercise: to walk 10,000 steps a day.

More than a month has passed now, and except for two nights in the middle of a long meeting, when I missed the trip, the rest of the time I have done well.

After persisting for more than a month, I have gained a lot, not only because my physical fitness has been improved, but more importantly, I have learned to persevere.

Because of work, I usually don't exercise much, so when I first started the 10,000-step plan a day, I was very tired and wanted to give up for a while, but when I thought of the abnormal data on the physical examination list, I had a reason to stick to it.

When you keep sticking to it, find that it's really a good habit. It turns out that sleep has not been very good, since 10,000 steps a day, basically no more insomnia, the original cold hands and feet have also improved a lot.

After the physical function gradually improves, the biggest gain is self-confidence, energy, enthusiasm and concentration in everything, which greatly improves the efficiency of learning and work.

The biggest charm of exercise is that it keeps the brain in the best condition.

And my changes have also found a basis in "Exercise Transforms the Brain".

Life lies in sports, and only by insisting on exercise can we make our body better and live a better life.

Today, did you exercise?