One of the most difficult things about becoming a new mum is having to come to terms with your new life – you’ll have a new set of priorities, and you’ll more than likely be tired all the time due to sleep deprivation. But there is a simple way to improve your energy levels, and also to help you shed any weight! It’s walking – it’s as simple as that. Walking for 10,000 steps per day can help you to burn off 500g a week, without even changing your diet. Here’s how it works.
Walking 10,000 steps per day for a week will help you burn off 3,500 extra calories – 500 calories per day. If you burn off 3,500 calories more than you take in, you also burn off 500g of fat. To lose even more weight and to keep that weight loss sustainable, you need to burn off between 700 and 800 calories per day. So lower your calorie intake by taking in 200-300 calories less per day through your diet – this isn’t a huge amount of calories, and in fact you can cut these calories out by making some food swaps – but it sure adds up to a long-term, sustainable, healthy weight loss.
There are other benefits of walking, too – in fact, there are a whole host of benefits. Some research has shown us that walking regularly can halve your risk of breast cancer and colon cancer, whilst even more research has indicated that walking for 10,000 steps per day could actually halve your risk of death from any cause. Those sound like pretty good reasons to get your trainers on to us!
How Can I Walk 10,000 Steps Per Day? That Sounds Like A lot!
10,000 steps is actually roughly 5 miles (you can track the steps you take by using a pedometer which cost approximately $30 from a sports shop or you can get your free pedometer via Lose Baby Weight over the month of September) – but it is much more achievable than you might think. Research has shown that on average, people walk between 900 and 3,000 steps. So to start with, figure out how many steps per day you take. Then, add 500 steps into your routine every day. Once you’re comfortable with that, or after a week, add another 500 steps. Keep going until you’ve reached 10,000 steps.
Research has indicated that your 10,000 steps are more effective when you walk them at a moderate/brisk pace. Walking at a certain speed means that your heart rate goes up, which improves the functionality of your cardiovascular system. In turn, with a healthier cardiovascular system, you’ll be less likely to suffer with high blood pressure, heart attacks or heart disease. When you get your heart rate up, the exercise is also more effective – you burn off more calories in even less time. But if you can only walk those steps at a leisurely pace, don’t worry about it! If you’re getting any exercise at all, that is most definitely better than none!
How Can I Walk 10,000 Steps With A Baby?
You might think that it’s difficult to get your 10,000 steps in when you have a baby. Whilst it’s a little trickier, it’s not more difficult – you just have to think outside the box!
• Use the time when your baby is napping to get some steps in. That way, you can jog round the house or up and down the stairs without worrying about your baby.
• Put your baby into a pram and go for a long walk. Add hills and rough surfaces (within reason, nothing too rocky as it could harm your baby) to increase the calorie burn of your exercise.
• Use your baby! Hold them tightly in your arms and dance with them, or play walking games with them. Your baby creates extra weight, which also increases resistance – this improves calorie burn too!
• Use your space. Walk around the house or run around your garden.
• When you go to the supermarket or when you run errands, park far away from the shops or if you take public transport, get off a stop early – these things all help to increase your steps for the day.
Are you new to exercise? If so, speak to your doctor before starting a new exercise regime.