No matter where you are on your health journey, consistent physical exercise and activity is a critical part of losing weight and improving your general health.

Finding an exercise class that meets you where you are can be daunting. Walking into a class is intimidating, especially if you’re new to fitness or getting back into a regular routine.

Are you on the hunt for a low-impact workout that you can perform consistently? Pilates is an effective workout for beginners, long-time athletes, and everyone in between. The exercises done in Pilates are challenging for the muscles but easy on the body as a whole.

If you’re working on losing weight, Pilates is an excellent tool to add to your fitness routine. This post highlights the benefits of Pilates for weight loss and general health, types of Pilates to try, and much more.

We’ll help you set realistic expectations about what this popular form of exercise can bring to your life, so you can enjoy the movement and health benefits it provides.

What is Pilates?

Pilates is a form of exercise originally developed in the early 20th century by Joseph Pilates.

This muscle-building and body-conditioning exercise consists of small, technical movements that improve muscle tone and core stability. The movements in Pilates are designed to lengthen and sculpt muscles for a stronger body.

As a low-impact exercise, Pilates focuses on strength, mobility, and alignment within the body. The primary muscle at play here is the core; Pilates focuses primarily on strengthening and stabilizing the core and then training other muscles in the process.

How Pilates Works

Pilates is performed on an exercise mat on the floor or through the use of an apparatus called the Reformer. Designed to target posture, balance, and flexibility, seven general types of Pilates are taught and performed.

Pilates participants experience a full-body workout via around 50 repetitive exercises designed to increase muscle strength. At first, these movements won’t seem that difficult, but as the class continues, they may become very challenging as your muscles become tired.

If you’re new to Pilates, don’t stress. Most instructors provide modifications to each exercise should you need them at any point.

Is Pilates good for weight loss?

There’s a certain stigma that when exercising for weight loss, a person has to be out of breath and dripping with sweat. This is nowhere near true or accurate. Take walking, for example.

Consistent walking is widely embraced as an effective form of exercise that contributes to weight loss. Walking promotes a faster metabolism, burns calories, and improves cardiovascular health; all of these help with healthy weight loss. While you may not work up a sweat on a brisk walk, your body is working hard.

The same goes for Pilates. Pilates is a stellar example of a highly effective weight loss exercise that won’t result in you panting or sweating. Because it’s a low impact exercise, Pilates puts less stress on the joints and muscles, making it a great introductory exercise for those new to working out.

Pilates for weight loss is highly recommended if you have limited mobility or are new to this type of exercise because it’s not a highly intensive workout. Make no mistake - you will be sore later, but soreness is normal.

For weight loss, in particular, Pilates is gaining in popularity. While you won’t burn hundreds of calories during a class, Pilates can help you lose weight through the following:

• Increased heart rate
• Sweating
• Improved body function
• Building lean muscle (which helps burn fat)

This 2021 study revealed that for adults with obesity or who are overweight, Pilates significantly decreases body weight, BMI (body mass index), and body fat percentage.

Weight loss comes with its own complications, and navigating the number on the scale is one of the most significant for so many. However, it’s crucial to remember that while losing weight may be your goal, you will also gain lean muscle from Pilates.

While the number on the scale may not drop in the way you expect, you’ll start to notice muscles you didn’t have before, and then you’ll build on those with muscle definition and sculpting.

In time, Pilates will help you create your own vision of what your body should look like rather than focusing on the numbers on the scale.

So, does Pilates help you lose weight? When paired with healthy eating and cardiovascular exercise, Pilates can absolutely contribute to weight loss.

Can you lose weight doing Pilates everyday? Yes! While Pilates is considered low-impact, every form of exercise should be done in moderation. If you’re just starting, try doing Pilates three days a week. You can add more Pilates workouts to your daily routine as you build strength and endurance.

Benefits of Pilates Beyond Weight Loss

When paired with other forms of exercise and lifestyle changes, Pilates can significantly impact your health journey, no matter where you’re at right now. Aside from weight loss, here are a few of the impressive benefits of Pilates.

Improve Muscle Tone

The core muscles consist of the abdominals, lower back, and hip muscles and are emphasized in a Pilates class. After consistent practice, participants notice significant toning and strength in the abdominal area and other muscles in the body, including the glutes, inner thigh muscles, and upper back.

Increase Flexibility

While Pilates movements work to strengthen muscles, they also mobilize the joints and improve muscle flexibility. As your body builds strength, stretching and activating the muscles in this stretched state promotes flexibility. Your muscles will slowly but surely warm up early in a class, and as they do, they become actively engaged, so you can stretch further.

Boost Stability & Endurance

Performing more reps at a lower weight is Pilates' bread and butter, and this action slowly builds muscular endurance. Some classes and instructors will add resistance training to their classes, which adds to the endurance you’re building on.

Promote Healing

Many Pilates participants use the exercise as a form of healing and recovery. Because it’s both low-impact and weight-bearing exercises, Pilates is ideal for those working through injuries and improving joint mobility and control. The exercises don’t cause any stress or tension to the body, allowing muscle groups to heal and strengthen.

Improve Posture

As you better align and strengthen your core in regular Pilates classes, your posture will naturally improve. Sitting correctly at a desk all day takes concentration and effort, but with strengthened core muscles, you’ll sit taller and potentially experience less back pain or fatigue from sitting or driving.

Manage Stress

While nearly every form of exercise helps to decrease stress, Pilates takes it a step further. The practice is designed to improve the mind and body connection and increase mindfulness in every participant. You’ll learn to focus on the current moment rather than stress about your to-do list and gain clarity for the day-to-day.

Improve Sleep

As you learn to relax and center yourself in Pilates, your sleep habits may also improve. This is likely because Pilates relaxes the body and the mind, promoting longer and better sleep.

Performing specific exercises at night, like Pilates, can help the mind wind down and relax the body. Low-impact movements release tension, help us relax, and re-center the body for sleep.

Increase Energy

Aside from physical movement, Pilates heavily emphasizes breath control and the mind-to-body connection. As you learn to control your breath, your body’s circulation and lung capacity will improve. Deep breathing can also stimulate the spine and your core muscles, increasing your overall energy level.

Convenient Form of Exercise

Pilates is a fantastic workout you can complete at home if you’re busy and getting to the gym is out of the question some days.

All you need is a mat, some space on the floor, and a positive attitude to get your workout done. At-home workouts are great for parents, those who travel often, or people who prefer to avoid the gym or classes – you can definitely enjoy Pilates at home.

Realistic Expectations: What Pilates Can and Can't Do

If you have high hopes for Pilates and what it can bring to your healthy lifestyle, we highly recommend jumping in and getting started! Half the challenge of exercise is finding the motivation to work out and sticking to a routine that works for you.

Consistent Pilates practice can help with weight loss, muscle strength and definition, and various other health benefits. However, some unrealistic expectations about Pilates need to be debunked. These include the following:

1. Pilates alone will achieve your weight loss goals

No weight loss plan recommends one single action to meet an individual’s goals. A combination of diet, exercise, and lifestyle changes gets the job done. Anyone who says all you need to do to lose weight is perform Pilates daily is incorrect. It can certainly aid in the process, but it’s not a magic tool (unfortunately!).

2. Pilates will give you a 6-pack

While core strength and stability are at the foundation of Pilates, few participants see quickly-toned abdominal muscles after taking Pilates classes. Many see muscle definition in time, but Pilates focuses on strengthening the core muscles to improve your overall stability, flexibility, and posture. Building a 6-pack takes proper nutrition, burning belly fat, and consistent core workouts. Pilates can help you get to that point, but your diet will be the most significant factor in achieving those toned abdominal muscles.

3. Pilates is not a cardio workout

Taking a Pilates class is not the same as going for a long run or walking. You won’t challenge your cardiovascular system as much as you would while performing aerobic exercise.

Types of Pilates to Try

One of the best things about Pilates is how versatile it is for any health journey. There are seven types of Pilates you can try, and most of them can be performed at home or in the gym if you don’t have access to a class.

Mat Pilates

This is the most popular and accessible form of Pilates, as all you’ll need is a mat and floor space to complete the workout. You’ll use your body weight for resistance, but some choose to add light weights or resistance bands to make it more challenging.

Reformer Pilates

The Reformer is an apparatus that is controlled by springs to target specific muscle groups and add resistance to movements. The Reformer is increasing in popularity for Pilates classes and many prefer it to classic mat Pilates.

Megaformer Pilates

The Megaformer is an advanced version of the Reformer with additional attachments and features for more advanced Pilates movements. The Megaformer focuses on high-intensity exercises while the Reformer utilizes low-impact movements.

Hot Pilates

Similar to hot yoga, hot Pilates is a great way to increase the intensity of your workout and get your sweat on by adding heat. These classes are a bit different from classic Pilates because they work to get the heart rate up, heating up the muscles faster, and improving flexibility.

Clinical Pilates

This form of Pilates focuses on body alignment and core strength. It’s ideal for people of all ages and fitness levels because of its low-impact nature. Clinical Pilates improves coordination, balance, and flexibility while enhancing overall physical health.

Classical Pilates

Classical Pilates follows Joseph Pilates’ original teachings, involving six principles that help to center the body and mind. Participants will focus on core strength, alignment of the spine, and joint mobility.

Contemporary Pilates

This modernized form of Pilates leverages traditional Pilates movements with treatments from physical therapists who utilize Pilates for their patient’s recovery. Participants will focus on breathwork and relaxation techniques during this practice.

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If you’ve worked to get into a good routine with your workouts and runs, running every day to keep up your stamina and strength, then winter can feel frustrating. You may feel like your only option is to run indoors on a treadmill or focus on other exercise during this season. Yet the cold season doesn’t mean you need to hang up your running gear. Running in winter or cold weather has many perks that are worth exploring. From burning more calories to keeping fit all year long, you can benefit from running when the temperatures drop. The key to learning how to run in the cold is to be prepared with the right gear, and this guide will help.

Note the benefits of cold weather running

Running in cold weather carries both psychological and physical benefits. In regard to mental health, winter can bring the winter blues due to shorter days and less time in the sun. Going for a run can trigger the “feel good” endorphins that can boost your mental health. If you suffer from seasonal affective disorder, you may notice that it improves with running. Getting exercise outside also improves clarity by stimulating blood flow to the entire body, including the brain.

Physically, there are multiple benefits found in running in the cold. First, when you exercise in the cold, you may burn more energy. Not only is your body burning energy through the exercise, but you may enter a state called thermogenesis, which is an increase in metabolism designed to help you stay warm. This process activates brown fat, which is the type of body fat that burns calories. Burning the brown fat can actually change your body composition as well.

In addition, running in the cold creates less heat stress on the body. While this might not show in your results because your muscles will contract more in the cold, it will give you a bit more endurance for your run. This is one of the reasons that many of the world’s top marathons take place in the fall.

Finally, winter running can keep your metabolism and motivation to work out going strong. Both of these will help you avoid the weight gain and fitness losses that are often common at this time of year.

Grab the right gear

Before you head out on a winter run, make sure you’re prepared with the right clothing and gear. Some factors to consider include these:

Cover exposed skin

Use as much covering as you can to keep exposed skin protected. Exercise leggings or joggers for your legs, jackets, and coats for your torso, and ski masks and neck gaiters for your head and face will all help. If it’s extremely cold, consider goggles.

Protect yourself from moisture

Moisture will make you feel colder, and this includes moisture from your body in the form of sweat. Use moisture-wicking fabric, especially in the layer closest to your skin, to protect yourself.

Pay attention to the temperature

Knowing how many layers to use can be challenging. Cleveland Clinic recommends dressing for conditions that are about 20 degrees warmer than the actual temperature. This will account for your increased body temperature due to your workout.

Choose the right footwear

When running, regardless of the weather, you’ll want running shoes that are ideal for your gait. However, you may want shoes with additional tread or grip in the winter due to the risk of falling. Another option is to keep your existing running shoes and add cleats or grips on top for winter runs.

Get prepared

Before you hit the ground running in the colder months of the year, make sure you’re properly prepared. In addition to the gear already mentioned, you’ll want to focus on your nutrition and proper warm-up and cool-down exercises.

Nutrition guidance for cold weather running

Your body may have different nutritional needs when you run in cold weather. Fitness First recommends stocking your glycogen stores before running in the cold because you may burn more carbohydrates to create heat for your body. Adding an extra serving of fruits and vegetables to the meals you eat prior to running is a good option. After running, consider consuming warm carbohydrates, like pasta or rice, to increase your body temperature and restore your energy. Protein may also help with rebuilding muscle after a winter run.

Warming up and cooling down

Getting blood flowing to your muscles is important when running in the cold. Start stretching inside before you hit the pavement. This will limber up your joints and muscles so they don’t tense up when they hit the cold air. Dynamic stretches, such as squats and walking lunges, are great warm-ups for cold-weather exercise. This will get your heart rate up and increase your range of motion before you start running.

After your run, your body temperature will drop quickly, and in cold temperatures, this can cause chills. If you’re sweating, the sweat can contribute to this sudden drop in temperature. Use a hot shower as a cool down after your run, or at least change your clothes. Drink a warm beverage to keep your body temperature up. Cool-down stretching is also important, but getting and staying warm is the biggest factor after a cold-weather run.

Stay safe

Running always carries a little risk, but winter weather brings a few additional considerations.

Don’t slip

One of the biggest is the risk of slipping on icy sidewalks or roads. Trails also have risks of ice and snow, especially since water tends to pool on these uneven grounds. If you don’t have a safe, clear path, then wait for the ice and snow to melt.

Hydration

Staying hydrated is essential when running in the cold weather, and it is sometimes overlooked due to the lack of heat. You may not feel as thirsty as you do in hot weather. You’ll want to drink room-temperature water rather than ice water, so you don’t lower your body temperature too much.

Visibility

Because it gets dark earlier in the winter and the sun rises later, you may need to wear reflective gear to stay visible. Even if you don't think it will be dark, consider lighter-colored clothing in case you’re out when the sun starts to go down.

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The practice of Pilates was developed over 100 years ago by Joseph Pilates, a German trainer who wanted to create a practice that had benefits for both the mind and the body. He wanted to strengthen both facets of his health, and believed that his method could help to repair problems in the body.

Pilates developed his exercise regime under intense duress, while he was at the Knockaloe internment camp. He worked with others who were imprisoned at the camp, fine-tuning his method to provide maximum benefits to both the mind and body.

Here, we'll explore everything you need to know about Pilates, from the different types of Pilates, the benefits you can expect from doing Pilates regularly, and how you can use Pilates to get maximum results.

What is Pilates?

Part stretching, part strength, and part mind-body connection, Pilates takes a multi-faceted approach to fitness. Many types of Pilates utilize what Joseph Pilates referred to as "apparatus." The most common type of apparatus used today is known as the Reformer, named for its ability to reshape and realign the body. Each apparatus in Pilates is used to accelerate the process of aligning the body, stretching, strengthening muscles, and supporting the development of a strong core.

Each session of Pilates is meant to feel like a workout, rather than a mental health or physical therapy session. It often takes experiencing a Pilates class to understand how intense the workouts can be, as they consist of small movements that may not look like hard work to someone who isn't familiar with the process.

There are many similarities between yoga and Pilates, including the importance of mind-body connection. The key distinction is that yoga is rooted in a deep spiritual tradition. Pilates focuses more heavily on physical health and encourages a stronger focus on core strength.

Different types of Pilates

If you're getting ready to try a Pilates class for the first time, it's normal to feel overwhelmed when learning about the different types of workouts that all fall under the Pilates umbrella.

There are seven general types of Pilates, and understanding the differences between the different types can help you choose the option that's the right fit for your needs.

Classical Pilates

Also known as Contrology, classical Pilates is based on the concepts initially developed by Joseph Pilates, and follows his sequence of movements in order. Classical Pilates classes can be done either on a floor mat or on a Pilates Reformer.

Clinical Pilates

Clinical Pilates requires the instruction of a physical therapist who will work with you one-on-one to use the concepts of Pilates to address injury or other health concerns.

Contemporary Pilates

This type of Pilates combines classical Pilates concepts and movements with other types of exercise, including aerobics and yoga. Each instructor approaches contemporary Pilates differently, and classes can vary widely.

Mat Pilates

A Pilates mat provides comfortable cushioning and can easily be done in the comfort of your own home. While some mat Pilates classes have a specific focus, generally, the practice works to improve balance while strengthening the legs, hips, lower back, pelvic floor, and shoulders.

Reformer Pilates

A Pilates Reformer machine uses a frame, platform, and spring-based system to create resistance as participants move through a series of Pilates exercises. Most find that Reformer Pilates is more intense than mat Pilates. It's important to learn how to use a Pilates Reformer under the supervision of a trained instructor, but over time, you may feel comfortable purchasing and using a Pilates Reformer at home.

Stott Pilates

This type of Pilates works to create balance in the body by restoring the natural curve of the spine. During Stott Pilates, participants work to keep the lumbar spine off of the floor while moving through a series of movements designed to strengthen the muscles that surround the spine.

Winsor Pilates

Named after Mari Winsor, the method's founder, this type of Pilates works to focus on energy in the center of the body, and is focused on healthy weight loss. Winsor Pilates encourages participants to focus on their breathing, using the power of their breath to support their movements throughout their Pilates practice.

What Pilates does for your body

People who practice Pilates may experience myriad health benefits, which can include:

• Improved muscle strength (especially core strength)
• Restoration of balanced muscles throughout the body
• Increased muscular control
• Lower stress levels
• Enhanced flexibility
• Improved posture

Like any workout program, it takes time and consistency to see continued results while taking Pilates classes or going through Pilates workouts at home.

What is Pilates good for?

Pilates can be a great way to get back into exercise if you're just starting to work out, have limited mobility, or are recovering from an injury, as the movements are customizable to your ability level. You'll likely find that you're able to progress through tougher movements as your strength and balance improve.

While Pilates is certainly a strenuous workout, you'll be able to go at your own pace, taking breaks as necessary. Many people who are dealing with stress find that the concentration required by a Pilates workout provides a welcome break from the chatter in their minds.

How effective is Pilates?

If you're new to this type of workout, you may be wondering, "Is Pilates good exercise" or searching for answers to questions like "does Pilates build muscle".

Good news: Pilates provides many health benefits for both the brain and the body. In addition to supporting healthy, sustainable weight loss, Pilates is also found to support improved mental health.

In addition to working as a solid fitness program on its own, Pilates can also work to support your body as an add-on to other workouts. The practice can help to strengthen muscles and create a sense of muscular control that can protect the body from injury.  

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Consistent physical exercise is foundational to any weight loss journey, regardless of your current health or the goals you’re pursuing.

When paired with a healthy diet, physical exercise can help people from all walks of life maintain a healthy weight while creating long-term, sustainable habits to improve their lives.

Creating a consistent exercise routine takes time and commitment, and giving yourself grace is essential as you find the forms of exercise that work for your body and your lifestyle.

Fortunately, there are so many ways to get physical exercise, and walking outside or on a treadmill is one of the most common ways people choose to work out.

This post explores the many benefits of walking for weight loss and why it’s such a popular form of exercise for people of all different ages, sizes, and backgrounds.

Key benefits of walking for weight loss

As you explore walking for weight loss and maintenance, there are important benefits you should know about.

While walking comes highly recommended by medical professionals, it’s also a popular choice for athletes, those recovering from injury, and everyone in between. Let’s explore why this form of physical activity is so widely embraced and what positives it can bring to your journey.

Metabolism boost & burning calories

Metabolism plays a role in weight loss; it’s defined as how your body uses energy or burns calories. Unfortunately, we don’t have total control over our metabolism, which is partially related to genetics and our health history.

However, some of your metabolism can be controlled by lifestyle and the activities you perform regularly. The more movement you participate in during the day, including physical exercise like walking, the faster your metabolism works. Building consistent daily habits that include more movement, whether taking a walk during lunch or walking for 30 minutes after work in the evening, will contribute to a faster metabolism.

A high or faster metabolism means your body will burn calories during movement and while your body is resting. This is an ideal scenario for weight loss because your body is still working even when you’re no longer exercising. Weight loss is much more attainable if you burn more calories than you consume.

Sustainable and low-impact

Many choose to add walking to their exercise routine because it’s low impact and easy on the body. Regular walking at a moderate pace usually doesn’t add any strain to your muscles or joints, particularly the hips, ankles, and knees.

Walking offers minimal risk of injury, unlike other high-intensity cardio exercises like cycling or running. It’s also a more sustainable method if you want to work out for longer periods of time; you can walk longer or farther without overexerting yourself.

Many individuals add a few walks a week to their workout routine as a way to let their body recover; you control the pace, the distance, and the duration, making it a very sustainable form of exercise, whether you’re power walking or just strolling with a friend or your dog.

Cardiovascular health

The body needs cardiovascular exercise to maintain a robust and healthy heart. Engaging in regular cardio exercise can lower blood pressure, reduce the risk of disease, and even reduce inflammation throughout the body, all by strengthening and exercising the heart!

Cardiovascular exercises range from high intensity like jump rope, boxing, rowing, and running to lower impact exercises like hiking, walking, and swimming. You don’t have to push your body to its limits to get a great cardio workout. Moderate or brisk walking is a fantastic way to get the heart pumping, improve blood flow, lower cholesterol, and much more.

General health and well-being

Whether you’re on a committed weight loss journey or just looking for new exercises to maintain your weight, physical exercise, like walking, is a great way to take care of the body and the mind.

Some people take long walks to free their thoughts, gain new perspectives, and even meditate. By getting fresh air or a change of scenery, many experience a change in outlook or even the “runner’s high” without engaging in high-intensity cardio exercises.

It’s no secret that physical exercise of any kind can significantly impact your mood. During exercise, the human body releases adrenaline and endorphins, which are known to improve mood and stress levels.

Additionally, regular physical exercise like walking has been shown to improve the quality of sleep, particularly for middle-aged and older adults.

Experts recommend anyone over 18 get at least 7 hours of quality sleep every night so the body can recharge and repair itself so you can wake up energized, healthy, and ready to take on the day!

As you add more cardio workouts to your weekly schedule, ensure you stay hydrated. As your body works harder and sweats more during your workouts, your body will need more water to function properly. As a general rule of thumb, experts recommend men drink 125 ounces of water each day, and women drink 91 ounces per day.

How many calories does walking burn?

According to Mayo Clinic, 30 minutes of brisk walking can help you burn at least 150 calories per day. The farther you go and the faster your speed is, the more calories you’ll burn along the way.

Many wearable devices will help you track these metrics, regardless of where you are on your journey to wellness. Whether you’re training for an event or setting a weight loss goal for yourself, having a supportive device can help you achieve those goals by tracking your progress along the way.

How often and how far should I walk?

Depending on your current physical health and if you want to lose weight by walking, most experts recommend starting with slow-paced walks for a short, manageable distance.

Start by going for 2–3 walks per week for 15 to 20 minutes at a time. You can add time and distance to your walks as you build endurance and muscle strength. Before you know it, you'll be walking 30 minutes a day and loving every minute of it.

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See if this scenario sounds familiar: you decide it's time to move your health forward, once and for all. You choose a program that makes sense for where you want to take your health and fitness, and you dive in head first. For a week--or maybe even two--everything is going well.

Then, motivation wanes, and the thoughts of "I'll just start again on Monday" start to creep in.

If this sounds like your experience with motivation to exercise, you're not alone. Many people find themselves searching terms like "how to keep yourself motivated" and "ways to motivate yourself to workout" in hopes of finding a secret key to make them want to get moving again.

Here, we'll go over some tips and tricks for setting goals that you'll keep working toward even when motivation wanes, look over the benefits of exercise for your mind and body, and dig into some simple tactics you can use to keep your body moving for the long haul.

Why does exercise matter? Motivation for lifting weights, doing cardio, and more

When you've been out of the habit of working out for a while, it can be easy to forget how great working out makes you feel. Both the immediate and long-term benefits of working out mean that getting sweaty a few times a week is well worth your while.

Immediate benefits of exercise include:

• Improved brain health, including reduction of anxiety
• Improved sleep
• Reduced blood pressure
• Improved academic performance due to increased focus and memory

In addition to the benefits of exercise that you feel right after your workout, it's also important to keep in mind the benefits that you'll experience over time.

Long-term benefits of exercise can include:

• Regulation of body weight
• Increased bone strength
• Increased cardiovascular health
• Reduced risk of depression
• Reduced risk of chronic disease (including type 2 diabetes)

Setting the right goals

Sometimes, understanding the benefits of exercise isn't quite enough to inspire us to get moving. Setting a goal that's specific, measurable, achievable, relevant, and time-bound--also known as a SMART goal--can keep you moving even when your initial motivation begins to fade.

Let's take a look at each facet of setting a SMART goal.

Specific

Goals like "lose weight" or "get fit" sound good in theory, but there's no way to know when you've achieved your goal. When you choose a specific goal--such as getting to a certain body fat percentage, being able to run a specific distance, or going for a walk every night after dinner--you're able to stay motivated as you see yourself checking goals off, one by one.

Measurable

When setting your goal, be sure you have a measurable outcome you're working toward, such as getting a specific number of workouts in each week or meeting your step goal a certain number of days in the month. Using a fitness tracker is a simple way to measure your daily movement.

Achievable

Setting your sights high is fantastic--but you want to make sure that your goal is achievable. Sometimes, setting massive goals--like running a marathon or losing 50 pounds--can deter motivation, as they feel insurmountable. Breaking down a large goal into smaller goals can work wonders to keep you on track. For example, if you'd eventually like to run a marathon, the first step toward your goal might be going for a 20-minute run four times each week after work.

If you're not sure what an appropriate goal is for your fitness level, talking with your doctor or a certified personal trainer can be a great start to give you some ideas. Work to create a goal that's at the nexus of challenge and ability--you want a goal that's tough, but by no means impossible.

Relevant

Your goal only needs to matter to one person: you. When choosing a SMART goal, be sure that it has importance in your life. For example, if you're not interested in running, clocking a 5K in under 25 minutes probably isn't going to motivate you to get your workouts in. Health-related goals are often a good fit: for example, setting a goal to lower your blood pressure, to move away from a pre-diabetic status, or to get to improve your cardiovascular function can help.

Time-bound

It's important to give yourself a deadline when it comes to achieving your goal. This can help you stay on track on the days you don't quite feel like getting to work. Marking your deadline on a calendar can help you stay committed.

Staying motivated to work out: Switch it up

Tired of your standard routine? Trying something new to get your heart rate moving can be a great way to shake it up and stay motivated. If you typically go for daily walks, trying a fitness class with a friend can allow you to socialize and challenge your body in a new way.

If you enjoy exercising outdoors, changing your workout to go with the seasons can be the perfect way to both utilize different muscles and keep your mind interested in your workouts. Swimming in the summer, hiking in the fall, getting bundled up and taking the dog for a walk in the winter--all of these options can help you enjoy the benefits of fresh air while keeping you motivated to include healthy movement in your day.

Get support

When it comes to staying on track toward your health and fitness goals, it's vital to develop a solid support network. Working out with like-minded friends can both give you the support you need to stay on track and motivate you to stick to your movement schedule, even on days where you'd rather curl up on the couch. Simply setting up a group at work to remind one another to drink water during the day can help you move toward your goals. Online workout communities can also be a fun way to interact with others who are working to get moving.

Evidation: Wellness data that moves you forward

At Evidation, we don't just give you the health data you need to understand where you're starting--we meet you where you're at and reward you for moving forward. Download the app today to learn how you can put your health data to work.

If you make a habit of hitting the pavement (or the treadmill), it's normal to begin to crave the calm, relaxed feeling that you get when you finish a tough run. While running is a fantastic exercise that can boost your health and help you feel great, there are some things you'll want to consider before you set a schedule of running every day.

Maximum workout time per day: What's the limit?

While there's no upper limit on the amount of exercise you do each day, it's important to know your body and make appropriate decisions for your fitness level. If you're just getting started with running, checking in with your doctor to learn more about your starting point can give you an idea of how hard you'll want to push each day.

Slow and steady wins the race (literally) when it comes to building a daily running habit. If you've decided that you want to run every day, and you aren't already in the habit of regular running, it's a good idea to start small. Running a mile--or even half a mile--on a daily basis can help you build up a solid foundation that will prepare you to run longer distances.

If you decide that you're going to run every day, every workout should not be an all-out, 100% effort sprint. Following a running plan that offers both challenging days and easy run days can help you pace yourself so that you're able to keep up with your daily runs without succumbing to injury (more on that shortly).

Physical benefits of running

Running can go a long way in boosting your physical and mental health. Give yourself time to notice the benefits of your daily runs--checking in with how you're feeling once a month or so can help you notice positive changes from your new habit.

Physical benefits of running include:

• Cardiovascular health boost: When you get started with running, you'll notice that your chest and lungs have to work hard to carry you just a few blocks. Over time, your cardiovascular system will become stronger and more efficient, allowing you to run for the same distance at the same pace while expending a lower amount of energy.
• Stress reduction: Stress isn't just a mental issue--it's also physical. Chronic stress can wreak havoc on your bodily systems, and getting out for regular runs can help provide your mind with the support it needs to lessen the physical effects of stress on the body. Running can lower your body's stress hormone--cortisol--which can help you experience less anxiety, get better sleep, and experience a lower resting heart rate.
• Improved muscular strength: While your body doesn't look like a dumbbell, carrying yourself on two legs is hard work. When you're running, your body isn't just absorbing the shock that you feel each time your foot hits the ground. Your quads are working to pick your foot back up, your hamstrings are working to draw your foot back, your arms are powering you forward, and your core and back are working to stabilize your body throughout the process. If you really want to maximize the muscular strength benefits of running, add hill training to your routine once a week.

What are the benefits of running every day?

If you're ready to make a serious commitment, penciling a run into your schedule every day can offer myriad health benefits, including:

• Lower risk of cancer
• Lower risk of neurological disease (like Parkinson's disease)
• Lower risk of cardiovascular disease
• Lower risk of dying from a cardiac event or stroke
• Increased lifespan
• Improved sleep
• Enhanced mood
• Enhanced concentration

Creating a new habit

When you're running every day, you aren't just giving your body physical benefits--you're also creating a new habit. While the endorphins you can expect after your run will be enough to get you going once your new habit is established, setting a solid routine can help you get consistent. Planning when you're going to run, knowing your route, and having your clothes and shoes prepared the night before you head out for a run can help knock out excuses that make it easy to skip out.

Injury risks

While running every day can carry many benefits, it's also important to be aware of the risk of injury that comes with a serious increase in movement. Overuse injuries are common in people who run every day. Recovery from an overuse injury can set you on the sidelines for weeks, so it's important to give your body a chance to relax if you're beginning to feel joint pain, extreme soreness, shin splints, or muscle fatigue that doesn't go away within a few minutes.

Rest days: When it's time to take a break

When it comes to running, it's possible to have too much of a good thing. There's nothing wrong with taking a rest day. You may even want to schedule rest days into your new habit--for example, taking a rest day on the last day of each month, or on one day each week. This doesn't mean you can't get your blood pumping--a brisk walk can provide many of the benefits of your regular run while also giving your body a chance to relax.

Signs that you need a rest day can include:

• You've noticed that your once-improved sleep has taken a hit
• You're no longer excited to get out for your run
• You're experiencing an illness
• You're experiencing mood swings
• Your muscle soreness is interfering with your ability to perform normal daily tasks (like going up the stairs)

As we mentioned, listening to your body is key when you decide to run every day. Pay attention to changes. Keeping a note of how you feel on each run can be helpful, as it allows you to look for trends over time.

Take charge of your health with Evidation

When you're working hard to boost your health, it's important to understand the health data that can help you make the most out of your hard work. Download the Evidation app today to start tracking your health data.

In 2022, the National Park Service had 312 million recreational visitors–an increase of 5% from the number of recreational visitors in 2021. And, the United States hosts 6 of the 10 longest hiking trails in the world. There’s no shortage of places to explore and activities to try in the US.

But as temperatures rise, and more people are looking to spend time outdoors, it can be overwhelming to decide which activities to take part in.

‍So, what are some of the best outdoor summer activities to keep you moving?

‍How can you enjoy the weather, while also staying active and healthy?

In today’s article, we’ll be talking about outdoor summer activities to help improve your health and wellness. Keep reading to learn more.

Benefits of being outdoors

Getting outside feels great–and there’s science to explain why feeling the sun on your skin is so refreshing. Both your physical and mental health get a boost when you spend time doing outdoor exercise activities.

When it comes to physical wellness, the benefits of getting outside are numerous. Studies show that spending time in the great outdoors can boost sleep quality, reduce the risk of developing cancer, and can increase life expectancy. When combined with eating well and moving your body, spending time outdoors can be a fantastic addition to your wellness routine. 

‍Studies also show that some people feel more comfortable exercising when they’re outside, and simply spending time in nature can inspire people to get moving. When you spend time outdoors, your body’s stress levels naturally reduce. Cortisol levels (your body’s natural stress hormone that can contribute to weight gain when left unchecked) fall, as does heart rate. High levels of stress and cortisol can increase the risk of heart disease, and spending time outdoors is a fast and easy way to boost heart health. 

There are also many mental health benefits that come with spending time outdoors. Research shows that people who spend significant amounts of time outside have a lower risk of depression and are able to recover from stress more quickly than people who don’t spend much time outdoors. 

Another benefit of spending time outdoors: connection with others. In many towns and cities, outdoor spaces are natural places for people to gather and spend time together without having to plan ahead. The likelihood of running into a neighbor or making a new friend is usually higher in a natural outdoor space. 

Green outdoor spaces don’t just benefit people on a personal level–they’re also great for helping communities stay healthy. A study showed that when an effort is made to transform empty lots into green spaces, neighborhood crime goes down by 13%, and reports of feelings associated with depression in the community go down by 41%. The study also showed that neighbors tend to have better attitudes toward one another in clean, green neighborhoods. 

Outdoor summer activities for adults

Ready to take your movement outdoors, or just spend some time with loved ones in a green space? We’ve got you. Check out these ideas for enjoying the sunshine and boosting your mood with fresh air and open spaces. 

Hiking

In a survey by the National Recreation and Park Association, Americans aged 18+ were asked what their favorite outdoor summer activity was. 

‍49% of them said going for a walk or hike.

Both activities require very little equipment to get started. They provide a convenient way to get active while also enjoying the weather.

Regular physical activity from walking or hiking can help:

• Improve endurance
• Increase energy levels
• Reduce stress and tension
• Improve cardiovascular fitness
• Improve your sleep, mood, cognition, and memory 
• Strengthen your bones, muscles, and immune system

With so many benefits, it’s hard not to see the attraction of walking or hiking. Try going for a walk in your local neighborhood or exploring a trail in your area. 

Biking

Whether you want to hit the trail or you’re looking to commute in an environmentally-friendly way, biking is a fantastic option to get where you need to go while enjoying the great outdoors. 

To boost the health benefits of cycling, get social. Joining a local biking group can be a great way to discover new trails, make friends, and become involved in your local community. 

Lawn Sports

Summer brings social gatherings like picnics, parties, and barbecues, and enjoying time outside. Suggesting lawn games can be a fun way to get moving while spending time with people in your community. 

Games like croquet, horseshoes, frisbee, and lawn darts can bring out your competitive spirit while allowing you to get exercise and spend time with loved ones. 

Visit the beach

According to the National Recreation and Park Association, 40% of people said their favorite summer activity was going to the beach.

It’s a great environment for embracing the warm weather, while also getting active at the same time. There are outdoor activities that kids can enjoy, and outdoor activities for adults to exercise, compete, and socialize with friends and family.

‍But what sort of activities?

A few ideas to keep you moving at the beach might include:

• Volleyball - this can be a great way to socialize and work as a team while also getting aerobic exercise.
• Swimming - as the fourth most popular sport in the United States, swimming hosts a wealth of benefits. Exercising in water may help people with arthritis improve the movement of their arthritic joints. And it can also improve mood and decrease the risk of chronic illness. 

There are a variety of different activities you can take part in while out in the water.

Whether you enjoy kayaking, canoeing with a friend, or water sports. All activities are a great way to get some aerobic exercise and enjoy the water and weather.

Kayaking and canoeing work many muscles in the body. They engage upper body muscles, legs, and even core muscles. This may result in an increase in muscle mass and strength and an improved ability to balance.

There’s an endless amount of water sports to try. From wakeboarding to water polo, participating in these activities can help improve mental and physical strength and increase confidence.

During summer, the weather is warm enough to enjoy the water and embrace nature. Although, we recommend protecting yourself with sunscreen and keeping cool by staying in the shade when you can, and drinking lots of water.

So, whether you decide to take up a new hobby like wakeboarding, or try out a new trail in your local area, it’s up to you to decide what outdoor summer activity you want to take part in.

Make sure to share this article with a friend, family member, or coworker you might want to go on a day trip with and try out some of these outdoor summer activities.

Evidation is here to help you get the data you need to boost your physical activity, understand how your lifestyle affects your health, and help you feel your best. Download the app today to get started.

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Yoga's history traces back to more than 5000 years ago in northern India, and it stems from the culture’s philosophy. Originally, yoga was considered to be a spiritual practice, but it has evolved to promote mental and physical well-being as well.

In recent years, this complex and ancient practice has become increasingly popular in the U.S. with more than 55 million people currently practicing yoga. What are the benefits of yoga, and how does a beginner get started? Let's dive in and learn more.

What are the benefits of yoga?

Yoga's benefits are well-documented. Once you become active in your yoga practice, most can expect to reap all of these benefits and more:

• Stress relief
• Weight loss
• Improved emotional and mental health
• Relief from arthritis symptoms
• Help with the management of depression and anxiety
• Improved balance
• Neck and back pain relief
• Improved sleep
• Relief from menopause symptoms
• Improved quality of life

Simple yoga poses

There are various types of basic yoga poses, and the ones that are a good fit for you depend on how you want to move your body and any restrictions or health conditions you may need to account for.

• Standing poses: You'll likely do some standing poses to warm up and "build heat" when you arrive at your yoga classes. Standing poses are strung together in flow style or vinyasa yoga to form long sequences.
• Backbends: For beginners, most people begin with gentle spine extension and flexion before moving into deeper backbends. Most of us rarely do backbends in everyday life, so becoming adept at doing these is essential for longevity and spinal health.
• Balancing poses: At the beginning of your yoga practice, it's important to build core strength, which is necessary for doing more advanced poses. Balance poses can be challenging at first, but with regular practice, you'll quickly improve.
• Supine or resting poses: When you need to take a break during a yoga class, you'll probably be encouraged to do a resting pose. These poses are also sometimes called a "child's pose." Resting poses keep the hamstring and hip work of seated poses going.
• Seated poses: Seated stretches focus on stretching your hamstrings and hips. Typically, seated stretches are done once your body is warmed up.

Yoga poses for beginners

1. Chakravakasana (cat-cow stretch)

Pose type: backbend

Cat-cow stretches offer both spinal extension and spinal flexion. When you move back and forth, it warms and awakens your back. The cat-cow stretch serves as a basic introduction to a vinyasa sequence. This pose helps alleviate back pain.

2. Baddha konasana (cobbler's pose)

Pose type: seated

With the cobbler pose, you let gravity do all the work to stretch your inner thighs. If this position is difficult for you, use props for support or sit on a cushion to raise your hips.

3. Vrksasana (tree pose)

Pose type: Balancing/standing

The tree pose is one of the first balancing postures new yoga practitioners try. If you have a medical condition such as low blood pressure that affects your balance, the tree pose is one you may want to skip. You can also modify the tree pose by placing one of your hands against a wall for support.

4. Balasana (child's pose)

Pose type: resting

When you need a break from your class or you're feeling fatigued, the child's pose allows you to gently stretch your hips, back, ankles, and thighs while you rest.

5. Bhujangasana (cobra pose)

Pose type: backbend

The cobra pose is popular in flow yoga, where it's done several times during every class. This pose is a part of the vinyasa poses sequence. A full cobra offers a deeper backbend, while low cobras are done by lifting your chest without pressing into your hands.

6. Adho mukha svanasana (downward-facing dog)

Pose type: standing

Because of its unique name, the downward dog is one of the most well-known yoga poses. Remember to place most of your weight on your legs and get your hips up high with your heels stretching to the floor. You don't have to have your heels touching the floor.

7. Sukhasana (easy pose)

Pose type: seated

The easy pose is one of the first poses new yoga practitioners learn. This pose is what many people think of when they picture someone doing yoga or meditating. To do the easy pose, sit cross-legged on your mat and rest your hands palms up on your knees, keeping your spine as straight as possible.

8. Uttanasana (standing forward bend)

Pose type: standing

To do this pose, stand up straight, exhale, and bend down to touch your hands on the floor, allowing your head to hang heavy. Your legs can be gently bent with your feet hip-width apart.

9. Paschimottanasana (seated forward bend)

Pose type: seated

The seated forward bend is a hamstring stretch. This pose helps people who do a lot of sitting strengthen and lengthen their hamstrings. The seated forward bend gives the entire back of the body a stretch.

10. Janu sirsasana (head-to-knee pose)

Pose type: seated

If you have tight hamstrings, forward bends can be challenging. The head-to-knee pose is more accessible because you stretch just one leg out at a time. For this pose, you can also use a strap to place around your foot.

11. Tadasana (mountain pose)

Pose type: standing

Mountain poses align your body from the top of your head down to your heels. In this pose, your pelvis and shoulders are staked along the line. The mountain pose helps improve posture and will give you clues about which poses you need to implement for strengthening.

12. Setu Bandha sarvangasana (bridge pose)

Pose type: backbend

The bridge pose is the first backend pose most people do. This pose is ideal to begin incorporating backbends into your practice because it improves your spine's mobility. You can also try a supported bridge pose with a block. If you have a neck injury, avoid the bridge pose.

Yoga classes: what to know before you go

First of all, is yoga for everyone? The short answer is yes. Whether you're fit or “out of shape”, young or older, there are yoga poses for almost everyone. To do yoga, you don't have to be flexible. Your yoga practice will need to be adjusted depending on your ability. For example, if you have ankle or knee problems, some poses will be more challenging.

Here are a few things to keep in mind before you attend your first yoga class:

• Most yoga studios don't provide mats, but if you forget yours, they will probably have one you can borrow or rent.
• You don't have to invest in expensive clothing to do yoga. Just wear something that's loose, stretchy, and comfortable.
• Beginner and intermediate yoga classes last about 60 minutes, while classes for certain styles may take up to 90 minutes.
• Arrive at your first class early so you can ask questions or observe other classes.
• Be sure to bring a towel and water to drink.
• For two hours before class, avoid eating a full meal. You can enjoy healthy light snacks.

Reach your health goals with yoga

A yoga practice can add value to many different areas of your life. Evidation Members can track their healthy activities. Download the app to learn more.

According to the CDC, walking is the most popular form of aerobic physical activity. 

From maintaining a healthy weight to strengthening bones and muscles, walking is a powerful way to take care of your body.

And many of us have heard that we should aim for 10,000 steps a day to really see health benefits.

But is there truth to this?

Or is it just a myth? 

In today’s article, we’ll be diving deep into the concept of whether 10,000 steps a day is the magic number for health or not. We’ll share where this idea comes from, whether it truly is the magic number, and more. Keep reading to learn the truth!

Where does the 10,000 steps a day idea come from?

Whether you heard it from a friend, or read it on a fitness app, this message has been circling the health community for some time now. 

‍But here’s the truth. 

There doesn’t appear to be any scientific data that 10,000 steps a day is the optimal goal for health.

In fact, the whole idea might actually stem from an old marketing strategy used by a Japanese Pedometer company in the 1960s. The idea came from a marketer, not a doctor.

Does that mean it should be thrown out? No, the 10,000 steps a day idea has started a renewed interest in being active, and that’s always a good thing.

How long does it take to walk 10,000 steps?

If you’re wondering how to get 10,000 steps in a day, the first question to ask is how to fit in the extra time to increase your average steps per day. Knowing how long it takes to get those steps is helpful.

The answer to this question depends on how long your stride is and how quickly you can walk. 

On average, people take 100 steps per minute. This is a pace of about 3 miles per hour, which is a fast walk. If you can keep up that pace for the entire 10,000 steps, then it will take 100 minutes, or 1 hour and 40 minutes, to walk it.

How many miles is 10,000 steps?

The number of miles you’ll cover with 10,000 steps is going to vary based on how long your steps are. Someone with a long stride is going to cover more ground in their 10,000 steps than someone with a shorter stride. A child will cover less ground with 10,000 steps than an adult because of their smaller stride. 

That said, for the average adult, 10,000 steps is about 5 miles or 8 kilometers. If you’re trying to add to your average steps per day by adding walking exercise, knowing how many steps are on your walk is helpful. If you take a 2-mile walk to increase your step count, you’ll likely be taking 3,000 to 4,000 steps on that walk.

Because of the variance in the number of miles you'll cover by walking 10,000 steps a day, measuring steps is more effective than measuring distance. You'll receive the benefits of increased walking, including increased flexibility, increased blood flow, better heart health, improved balance and increased range of motion, as long as you're striving for that 10,000 mark, even if your distance falls short of the 5-mile average.

Keep in mind that 10,000 steps is a goal that works well for many people, but it’s not the best goal for every person. The benefits of walking more happen if you increase your energy expenditure, even if 10,000 steps a day is out of reach. 

Is 10,000 steps really the magic number?

One study followed 2,110 adults with an average follow-up of 10.8 years. During this study, people taking at least 7,000 steps a day compared to those taking less than 7,000 steps a day had a 50% to 70% lower risk of mortality.

This doesn’t give any evidence that 10,000 steps is the magic number. But it does indicate that more exercise is better than less. 

‍So is 10,000 steps the magic number or not?

Amanda Paluch, a lead researcher studying the link between how many steps people take and cardiovascular disease, led a team that analyzed seven earlier studies that followed participants who wore step counters and tracked their cardiovascular health.

They brought all the studies together for a more diverse sample. They found that as the number of steps increased, the risk of cardiovascular disease decreased. 

But the message isn’t that 10,000 steps is the magical number.

‍The message is to move more.

Paluch goes on to explain that just increasing your steps incrementally could be helpful to your cardiovascular health. So, we shouldn’t get caught up in a set goal of 10,000 steps or any other number. 

There is no “all or nothing” when it comes to the benefits we get from walking.  

How many steps a day should you be getting?

So how many steps should we be getting every day?

‍Anything below 4,000 steps a day is considered a low level of physical activity. So, if you’re regularly walking less than that, and if you aren’t limited by mobility or health conditions that prevent you from walking more, it might be a good idea to step up your step count. 

But that doesn’t mean you have to push for 10,000 each day. 

Certain health benefits from walking are prevalent way before we reach 10,000, especially for those who are inactive or have low levels of activity. 

Here’s the takeaway.

‍The number of steps you should take each day depends on several factors. 

Your age, health, present fitness levels, and fitness goals can all directly affect the appropriate amount of steps you should be aiming for. 

The CDC’s recommendations for the amount of physical activity you should aim for are based on your current fitness level. 

There are 4 levels of aerobic activity the CDC refers to:

• Inactive - this means that there’s no extra physical activity taking place besides the basic movements required for daily life. 
• Insufficiently active - this is when someone does a moderate amount of exercise. Either less than 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity exercise per week. 
• Active - this is the equivalent of someone doing 150 to 300 minutes of moderate-intensity exercise every week. This is the key guideline target range for healthy adults. 
• Highly active - this is when someone does more than 300 minutes of moderate-intensity exercise per week. 

‍But what does moderate-intensity exercise include? 

Moderate-intensity is anything from brisk walking to house and yard work. This means we can achieve 150 to 300 minutes of moderate-intensity activity by walking. 

And according to the American College of Sports Medicine, 7,000 to 9,000 steps a day may be the equivalent of the recommended 150 to 300 minutes of activity each week.

If you’re inactive or insufficiently active, it may be challenging to work towards a goal of 7,000 to 9,000 steps right away. It might be best to slowly work your way up. 

As time progresses, and you begin to learn your physical capabilities, you can start to aim for a particular number. 

If you deal with certain health conditions, it may be best to consult with a healthcare professional to learn about precautions you should take.

How to add more steps in your day

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Taking more steps in your day might seem like a hard thing to do, but there are actually many ways you can incorporate more walking into your daily life. By adding a few small steps now, you’ll find the count on your fitness tracker increasing substantially. Here are a few ideas:

• Take the stairs - avoiding elevators and escalators or anything that decreases how much you walk could be a great way to naturally add more steps into your day.
• Walk with a dog or friend - taking some time out of your day to walk your dog can be a great way to clear your head while also adding in more steps and getting your dog to exercise. And if you don’t have a dog, it might be a great chance to spend some time with a friend and catch up!
• Park further away or walk rather than drive - whether you’re taking a trip to the grocery store or meeting up at a friend's house, taking time to take those extra steps either by walking or parking further away from your destination might be a great way to add more steps into your daily routine.‍
• Listen while walking - If you’re going to listen to music or a podcast, take a walk while you do. This will add more steps to your day, and you’ll still get to listen to what you enjoy.
• Walk while watching TV - If you’re in the habit of watching TV to unwind at the end of the day, consider adding some walking. Walk in place, or load the show onto a tablet or phone to watch while on the treadmill. You’ll log a lot of steps during a one-hour show.
• Get up earlier - Getting up 15 minutes earlier to take a short walk before starting your day could add 1,000 to 2,000 steps to your daily routine, depending on how quickly you walk. Again, little changes add up over time.
• Walk while you wait - If you're waiting for an appointment, step to a quiet corner and walk in place, or pace the hallway. Any time you’re sitting without something you need to do, consider walking instead of sitting.
• Talk on the phone and walk - If you need to take a phone call, put on a Bluetooth headset and walk the neighborhood while you talk. This is another instance when you don't need to just sit, but can get some steps in while you’re doing something else.
• Change your entertainment - Instead of choosing to play on the computer or watch TV, use your free time to explore your local park or farmer’s market. Active, outdoor activities will help you log more steps, even while having some fun.

The key is to find little places to add steps to your day. In just 10 minutes, you can add 1,000 to your step count. All it takes is a little creativity. 

In addition, try to break up your walks. Don’t try to get all of your steps in one epic walk. Instead, find 10 to 15 minutes at a time where you can walk, and you’ll find the process feels easier, even when the outcome is the same. Quick walks and workouts almost always feel less overwhelming than longer ones.

After looking for small places to add steps to your day, you may start noticing the benefits of increased activity. If you want more, consider these more detailed steps. 

1. Get into a routine

Having a routine is the key to being more active. Once you’re in the habit, you’ll find it easier to get a higher step count each day.

The researchers at MIT found that the cue-routine-reward system is highly effective at building neurological connections that make something into a habit. To do this, you need:

• Cue - The cue is something that triggers the thought to work out. For instance, if you want to work out in the morning, your morning alarm could be your cue. Tie the activity into the cue regularly until it becomes a habit.
• Routine - Next, make it a routine. The routine is a habit or action that you do every time to make sure you’re active. Then, do the activity, such as taking your walk. Consistency is the key to making this a habit.
• Reward - The reward is something tangible that makes you feel good about doing the activity. Sometimes, all you need is the endorphins your body makes. However, some people need a more tangible reward. Don’t reward yourself with something unhealthy, like dessert, but rather something that further supports your routine, like new workout clothes after being consistent for a month. Another option is to use Evidation, which will put your rewards on autopilot. Our members earn rewards for the steps they take.

If you go through the cue-routine-reward cycle multiple times, you’re likely to build a habit. Soon, walking will be something you're so used to, you don't even think about it, and you're getting your steps in on a more regular basis.

Habit stacking can also work well. To do this, stack your walking habits with something you already do every day. Since the first item is already a routine, you'll be able to add the new one more easily.

For instance, if you sit and listen to a podcast daily, grab some earbuds and listen while you walk. You’ll add up steps more quickly and not have to add something new to your daily routine.

2. Start small and build

One of the reasons many people find starting new exercise routines challenging is they try to start too big. Instead of taking on a large goal, start with increasing your steps in small increments each week, until you see yourself with a large jump in the number of steps you’re taking.

Before you begin, get a step tracker to log your daily steps on an average day. Aim to increase 1,000 steps a week until you reach your personal goal, whether that’s 5,000 steps, 7,000 steps or 10,000 steps.

Start with adding an evening or morning walk, using the routine building system mentioned above. Once that’s a habit, add another walk at another time of day. Soon you’ll be closer to reaching your step goals by building a little at a time.

3. Build walking into your workday

Are there places in your workday where you can be active?

This doesn't have to look like taking a mile walk on your lunch break. It can be small changes that add steps to your day and reduce the amount of time you spend sitting at your desk.

For instance, instead of sending an email to your coworker, can you walk across the office to talk in person? When you have a one-on-one meeting, if it doesn't require a computer, have the meeting while you and your coworker take a walk.

4. Grab a friend

You’ll be more likely to stick with your walking goals if you do it with a friend. Having a friend will be an accountability piece, and you’ll find the walking more enjoyable as you socialize.

While the goal of getting more steps doesn't have anything to do with intensity, you might find that you walk faster and get more cardio in along with your steps, and you track more in a shorter period of time. Check out more ideas for increasing your cardiovascular health while you’re also working to increase your steps.

How many steps per day should I walk to achieve better health?

To sum it up, there’s no evidence or research that shows 10,000 steps is the optimal walking goal for health. In fact, the magic number of steps for one person may be different from another’s.

But that doesn’t change the fact that more steps could be better. What’s true is that walking more carries many health benefits. 

If you’re getting 2,000 steps a day, increasing to 5,000 steps is going to improve your strength and cardiovascular health. But if you add a beneficial yoga routine to your exercise routine, and get fewer steps, you’re still getting increased health benefits.The key is to get more active.

Although we shouldn’t get caught up in the number of steps we should be taking, we can strive to get better each and every day, one step at a time.

Whether that means you aim for 6,000 steps a day or 5,000, there’s no standard number that every single person should be aiming for. It changes based on several factors. These factors include:

• Your current fitness and activity level
• Other activities you do to stay active
• Health conditions you might have

To determine the best step count to aim for, talk to your doctor, and then start walking!

Remember, 10,000 steps may be a bit of a health myth, but it has shed light on the fact that society lends itself toward sedentary living, and being more active is beneficial to your health.

This is just one of the many topics we’ll be tackling in the coming months. Be sure to watch for future articles where we’ll be breaking down more common health myths. 

We’ll be speaking on topics like whether apple cider vinegar can help you lose weight, and if an apple a day really does keep the doctor away! 

Stay tuned for more!

Start getting rewards for tracking your steps with Evidation

At Evidation, we’re here to help you get the rewards you need to get active and take better care of your health. We make it easy and fun to stay active, and let you earn cash at the same time.

Evidation connects with multiple step-tracking apps to reward you for making positive changes to your health. Whether or not you choose to reach for 10,000 steps a day, you can get rewards for making active choices. Sync your step tracker with Evidation, and start earning points you can redeem for cash.

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