Good Lifestyle

Strike 10,000 steps a day is a Excellent way to get in shape And improve your health by lowering your risk of chronic disease. However, if you regularly move your body in all ways that seem good to you, you will end up starting to see these same results. The only hiccups is that it can be difficult to assess which exercises are almost comparable and how long it will take to take advantage of the advantages. Fitness experts say that there are a handful of fun activities that are excellent alternatives to 10,000 steps a day - and that you can simply prefer them to your daily walk.

In relation: Why walk only 3,867 not a day is all you need, says science .

If you like to cut a carpet on your favorite songs, dance can make an excellent alternative to long distance walking.

"Dance is not only fun but also a large caloric burner. It improves balance, agility and cardiovascular health", explains Andrew White , CPT, a personal coach and co-founder of Gym Pro garage . "Put your favorite music and dance freely, or follow a dance training video. The key is to continue moving continuously."

Taking racket sports is another exciting way to get the gross equivalent of 10,000 steps a day, says Caroline Graining , Issa certified personal trainer at Coach .

"Games like sting , tennis and badminton are all excellent ways to take your steps. Court, "she said Better life.

If walking 10,000 steps would take you an hour and a half at an hour and 40 minutes, a tennis or racket ball game that requires a constant movement should help you achieve this goal faster. In fact, 2020 data published by Fitbit (via Runner world ) found that a single hour of tennis can generate up to 10,680 steps.

In relation: 9 easy ways to reach 10,000 steps a day .

Then, White recommends cycling, either on a stationary bike or by making an outdoor ride.

"The bike is excellent for strengthening the force of the legs, improving joint mobility and increasing the cardiovascular shape. An hour of bicycle at a moderate pace can equip or exceed the advantages of 10,000 stages," he said Better life. "Maintain a constant rhythm that allows you to breathe a little heavier than normal but always able to hold a conversation."

Daily activities such as playing with your children or grandchildren can also defend themselves to get 10,000 steps a day - if you intentionally continue in motion.

"Continue them, pick them up, playing with a ball or even climbing on the playground with them is a great way to take your steps, helping your children take their steps and spending quality time with them", said "Graining.

Again, aim to continue to move for at least an hour both to achieve optimal results.

If you do not have much time to achieve your exercise goals, White suggests trying a high intensity interval training (HIIT).

"The HIIT is effective in burning calories quickly, improving endurance and increasing metabolism. A 20-minute HIIT session can be as effective as a much longer period of walking," he explains.

The coach recommends combining short gusts of high intensity exercises such as burpees, mountain climbers or squat jumps with brief periods of rest. For example, completing 30 seconds of intense activity followed by 30 seconds of rest, he advises.

In relation: 8 ways to motivate you to take a daily walk .

For another complete body training that improves muscle strength, flexibility and cardiovascular health, try swimming, says White. "It is also a low impact, which makes it ideal for those who have joint problems He notes.

Aim at least an hour of total exercise to match 10,000 stages. "Use any race that you prefer and aim for continuous swimming with short breaks. Keep your movements smooth and stable," adds White.

Another very effective form of exercise is to jump the rope. White says it is an excellent calorie burner - one that goes beyond the benefits of walking in some cases.

"It improves cardiovascular health, coordination and agility. About 10 minutes of jumping rope can equip the calories burning about 30 minutes of fast walking," says White Better life.

By holding the ends of the rope at the hip and keeping your elbows near your sides, turn your wrists to swing the rope and jump slightly from the ground - just enough to let the rope slide under your feet. You will feel the burn - and the advantages - in no time.

For more fitness advice sent directly to your reception box, Register for our daily newsletter .