10000 Steps a day: How to burn more calories without sweating.

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Can you do 10000 steps a day? Take half, and you’re a good average.


It’s amazing how little exercise we can get by with in everyday life. Sports? Not enough.


10000 steps a day correspond to what experts understand by species-appropriate human husbandry. 


Most of our fellow humans only get 1500-5000 steps daily.


If they had not chosen this lifestyle voluntarily, it would be a case for 


Amnesty International:

Movement is a human right!


Walking every day


This new study from Sweden really surprised me. My forehead still wrinkles at this result. Key statement:


Regular training doesn’t protect you from the risks of a ‘sedentary’ lifestyle when your muscles are idle for the remaining 95% of the day.


Do you want to let that sit on you… and let you sit?


It’s incredible how much fun more exercise can be in everyday life and how easy it can be, even for those who don’t like sports.


I played the guinea pig for you and found some unusual solutions:


  • Why should you even walk 10000 steps a day?
  • A simple zero willpower trick on how to motivate yourself to exercise more in everyday life.
  • Buyer’s guide: How to find the right activity tracker
  • 7 simple strategies for more exercise in everyday life – even if you don’t have the time.


Why you should walk 10000 steps a day


Why you should walk 10000 steps a day

Scientists recommend two and a half hours of exercise, or 10000 steps a day.


My first thought:


“10000 steps a day…? No problem! Hey, after all, I’m an athlete.”


I don’t know about you, but I would have signed that unreservedly before my experiment – and felt a false sense of security.


10000 steps That's what science says


10000 steps: That’s what science says

Nothing against sports. It helps. I like the idea.


One hour of exercise is not enough if you spend the remaining 23 hours sitting. 


The study from Sweden mentioned at the beginning underlines this. The researchers examined men and women who exercised at least every other day – i.e., more than most in this country.


What they found is this:


Despite regular training, the muscles remain unused for 70% of the day.


According to scientists, this sedentary lifestyle adversely affects fat metabolism and can also make people ill. 


The scientists recommend More exercise, especially in everyday life.


“Well, these subjects, how cute!” I think, “let’s see how much more I move.”


Said and done. I bought a Fitbit and measured it.


The scene that unfolds at the end of the first day was something like this: I pull the Fitbit out of my pocket with a triumphant smile.


The display lights up, and. No, that can’t be.


The device is broken! 5321 steps? I?


The Fitbit is NOT broken: I can only get 4000 to 6000 steps on some days without training. My sporting ambition flared up.


“From today, you change something!”


Why more exercise in everyday life? The World Health Organization recommends 10000 steps a day because it will.


  • easier to stay slim.
  • are less likely to get diabetes, heart attacks, osteoporosis, and cancer.
  • can get well if you have type 2 diabetes, body aches, or depression.
  • lose weight even more quickly: Walking is cardio training.
  • become more efficient and fitter.
  • just feel better.
  • you can burn an additional 2000-3500 calories per week.


Small animals make a lot of crap:


In passing, you can burn about as many calories in a week as are stored in 500 grams of fat (2 packets of butter).


So walking, walking, and going to the copier and coffee maker will help you burn fat just as much as high-intensity interval training.


Very few of us know how much – or how little – we exercise outside of sport.


10000 steps that's what the statistics say


10000 steps: that’s what the statistics say

How many steps do we Europeans take a day? If you’re a postman, you’ve done a few things right:


  • A call center agent comes to 1200 steps,
  • A manager reaches 3000 steps.
  • A salesperson walks 5000 steps.
  • After all, a postman achieves 15000 steps a day.


And how much are our international friends moving?


  • A US citizen walks 5117 steps a day.
  • Japanese can take 7168 steps
  • Swiss at least 9650 steps
  • Australia comes very close to the finish line with 9695.
  • The average South African walks 10594 steps a day, which is close to what health experts recommend.


The advantage of everyday movement: we don’t perceive it as a sport or physical activity.


Think about the last time you spent an afternoon shopping in the pedestrian zone or sightseeing.


You’ll be amazed at how easy it is to gain more steps this way than in a 10k run. An activity tracker helps you replace discipline with fun.


fun instead of discipline


Activity tracker: Your “fun instead of discipline” fitness trainer

We, humans, are phenomena.

Although we know very well that a 10-minute walk to the bakery would do us good, many of us take the car. The laziness center in our cerebrum is incredibly creative at whispering excuses to us:


“It looks like rain, and I’d rather take the car.”


“It’s faster by car. I can’t keep my loved ones waiting.”


“Today, I’m driving, but I’ll really go next time!”


We are true masters at tricking ourselves. But with a simple trick, you can turn this supposed weakness into a strength:


It’s a zero willpower trick to help you burn more fat daily.


We can be tricked just as easily in the other direction:


If you see in black and white that you could move more, think about it.


This new awareness is the critical first step towards a healthier lifestyle.


You start to ignore the car, escalator, and elevator with a shrug of the shoulders, and more movement in everyday life becomes more and more a habit.


At the latest, when you are rewarded for every walk, you change your behavior.


The activity trackers from Garmin, Jawbone, or Fitbit use this: They measure your physical activity, send the data to the cloud, evaluate the data clearly via the app and distribute virtual medals.


Fitbit App motivation


It sounds like a gimmick, and it is an incredibly motivating gimmick.


There’s always something to celebrate, from the 50-floor “helicopter badge” to the kilometer medal.


When I pick up my Fitbit One, it greets me with a “Rock on, Rachel!”, “Move, Rachel!” or “Let’s go, Rachel!”


Sometimes I wonder who’s whose Tamagotchi…?


How to find the right activity tracker


How to find the right activity tracker

If you’re also considering an activity tracker, there are a few important questions you should ask yourself before you buy it:


  • Do you want to wear the tracker around your wrist so everyone can see it?
  • Or should it rather disappear discreetly in your trouser pocket?


Activity trackers have flooded the market in recent years – everyone wants one.


For some devices, the “readings” are more like estimates, but there are bright spots. I have looked through some test reports and picked three interesting devices for you. 


The activity trackers presented provide good measured values ​​and automatically synchronized the data with your iOS or Android phone via Bluetooth. You can also evaluate the sleep quality (although this is very imprecise).


Fitbit One activity tracker


Fitbit One: The understated

The Fitbit One is the right choice if you prefer to wear your activity tracker undercover.



  •       Exact. Very precise step measurement.
  •       Heights. The integrated altimeter counts the floors climbed very precisely.
  •       Secret agent. It can easily be carried in your pocket or under clothing.
  •       On-time. Integrated alarm clock (vibrating alarm).
  •       Illuminated. Easy to read display with motivational messages.
  •       Intuitive. Very successful data processing via browser and Fitbit app.
  •       Motivating. A large community of Fitbit users supports and competes in friendly ways.
  •       Polyglot. It also syncs with Windows PCs, Windows, Phone, and Mac.
  •       Persevering. The battery lasts 1-2 weeks.


  • Splashproof but not waterproof.


Note: Unfortunately, the Fitbit One is no longer manufactured. I recommend the Fitbit Charge 2 instead.


Alternatives:  The Fitbit Charge HR (approx. $150), which also measures precisely, is worn around the arm. It also records the pulse via an optic, although not quite as precisely as a good heart rate monitor. I do not recommend the Fitbit Flex (approx. $160) that is still available because of its imprecise measurement. If you want more functions, you should look at the Fitbit Surge (approx. $200). The activity tracker measures steps exactly, have a GPS on board, measures the heart rate, and offers rudimentary smartwatch functions (SMS, music playback, call control). 


Jawbone UP24 Activity tracker


Jawbone UP24: The Health Risk?

While most activity trackers tend to be discreet and neutral, the Jawbone UP24 is a fashion accessory. Whether the bracelet is beautiful or not is in the eye of the beholder – as is always the case with jewelry.


Since the bracelet is contaminated with plasticizers, according to the test, there is no purchase recommendation for this activity tracker.



  •       Noticeable. Suitable for evening wear. Well made.
  •       Fitting. Available in 5 colors.
  •       Relatively accurate. Accurate measurement, but not quite as accurate as Fitbit.
  •       Persevering. The battery lasts about one week.
  •       Motivator. The built-in vibration motor reminds you to get up.
  •       Gentle alarm clock. Wakes you (allegedly) only in light sleep phases.
  •       Intuitive. Good iOS and Android apps. Easy handling.


  •       Noticeable. If you don’t like the design, you won’t be happy with the Jawbone UP2.
  •       Smartphone only. Does not sync with PCs.
  •       Polluted. According to Stiftung Warentest, the bracelet contains the DEHP plasticizer, which can negatively impact hormone balance and fertility.


Alternatives:  The Stiftung Warentest, unfortunately, found harmful substances in the bracelet of the Jawbone UP3, the big sister of the UP2, which also measures the resting heart rate.


Activity tracker Garmin Vivofit 4


Garmin Vivofit 4: The good all-rounder

If you are looking for a technically successful bracelet, the Garmin Vivofit 4 should be the right choice for you.


According to the manufacturer, the step measurement is exact, and the two replaceable button batteries should last for a year.


The design is, of course, a matter of taste. In any case, you should like it, because you want to wear an activity tracker.



  •       Exact. Very precise step measurement.
  •       Distant. Quite accurate distance measurement by entering the step length.
  •       Heartfelt. Heart rate measurement is possible via an optional pulse belt.
  •       Clearly. Easy-to-read color display.
  •       Intuitive. The good browser and app software.
  •       Robust. Resistant to water and heat and can also fall.
  •       Smartphones are not required. It also synchronizes with PCs.
  •       Tireless. The batteries should last one year.


  •       Noticeable. If you don’t like the design, you won’t be happy with the Garmin Vivofit.


Alternatives:  The Garmin Vivosmart, for around $150, has a touchscreen and offers several functions for controlling your smartphone. Its battery lasts almost a week.



Smartphone apps the cheap alternative - Stepz App


Smartphone apps: the cheap alternative?

An interesting alternative to activity trackers is smartphone apps that use your cell phone’s accelerometer. In the meantime, many activity tracker apps have appeared for iOS and Android.


However, this solution also has some serious disadvantages.



  •       Integrated. Current smartphones can count steps.
  •       Vicinity. You probably have your smartphone with you most of the time.
  •       Cheap. You save the investment in an extra device.



  •       Estimates. In a comparative test by Computer magazine, the inaccuracy of the iOS and Android apps was criticized. The deviation was up to 18%.
  •       Battery vampires. The apps are quite thirsty and ensure your battery empties more quickly.
  •       DisciplineHand on heart: Do you feel like having your cell phone on your body all day? Also, get coffee while walking? The idea of ​​an activity tracker is that you don’t need discipline. You put it in your pocket, and you can forget it. In any case, I would often leave my cell phone lying around and lose the fun of it.


If you still want to try an app first and have an iOS device, you should start with Stepz.


Android fans should take a look at Pedometer & Weight Loss Trainer.


activity tracker if you have a smartwatch


Do you need an activity tracker if you have a smartwatch?

An activity tracker only shows its strengths when paired with a smartphone. As soon as a connection is established, the associated app evaluates your measurement data, interprets it, and translates it into clear graphics.


Anyone who already owns a smartwatch can, in principle, do without an activity tracker – current devices come with the step counting function. Some models also measure the heart rate. My Apple Watch measures the heart rate during training almost as precisely as a good training computer. 


Are we already connected via Fitbit or Twitter? Then you know that I still have my Fitbit with me – despite my Apple Watch. That’s because I don’t want to miss out on the motivating challenges with other keepers – they help me keep going.


If you, like me, have a soft spot for technology and numbers-data-facts, then I am convinced:


You have fun with an activity tracker and automatically move more.


Then you go out again late in the evening when the display shows that you only need 1000 steps to complete the 10000 steps a day.


The following seven strategies will help you do the 10000 steps easily – every day.


10000 steps in everyday life


Seven simple strategies for more exercise in everyday life – even if you don’t have the time.

During the time with activity trackers, one thing has become clear to me. It’s easy for you to move more in everyday life again – without effort, without sweating, without investing more time.


These seven habits will help you accumulate more steps:


  1. If you take the bus or train, get off one stop before your destination and walk.
  2. Ignore the elevator and escalator and take the stairs.
  3. Go for a walk, e.g., during the lunch break or in the evening. (You can do at least 3000 steps in 30 minutes)
  4. Leave the car. Go shopping on foot.
  5. Take the bike for longer distances (30 minutes of cycling is worth 2500 steps).
  6. Instead of sitting down to read, buy an audiobook and “read” it while you go for a walk.
  7. How about working while walking instead of sitting for a change? I’ve used a treadmill desk for many years to keep my office moving.


In the meantime, I catch myself, again and again, enjoying the things in everyday life that I used to have to pull myself together to do.


Take out the trash? Good opportunity to “collect” two floors and 100 steps. To the post office today or tomorrow? Today. To have or not to have 2000 steps.


My Fitbit One has been with me for years. Still, I’m always amazed at how he still motivates me to hit 10000 steps every day.


Of course, if you are locked down at home for some reason, you can try the best alternative – Jump rope! Take a look at the new Kickstarter. Adjustable weight jump rope. 10 minutes a day is all it takes to get in the best shape of your life.


Weighted jump rope system - Kickstarter


Here’s a 30-minute indoor step workout to help you meet your daily step goal! By doing this workout, I walked over 4,000 steps and burned over 220 calories.


Do this challenge twice a day, and opt to walk more when you’re out and about doing your everyday chores or working.


It takes an average of 100 minutes of leisurely walking or 70 minutes of strong walking to get 10,000 steps!


Joanna Soh is Asia’s leading wellness and fitness YouTube personality. Her YouTube channel has over 1.6 million subscribers and has received over 150 million views.


Over the course of five years, she has produced over 400 films on fitness, nutrition, exercises, and health suggestions.


Walking can be just as beneficial as, if not better than, running for a workout.


Walking is a low-impact and safe workout that I would strongly recommend, especially for individuals who are severely overweight or have knee issues.


This time, your goal is to walk 10,000 steps per day!!


Joanna Soh 10000 indoor step challenge YouTube video. Give it try!


10000 Steps a day – Conclusion

If you are like many of those who stay tuned, regular exercise is already part of your weekly routine. Good this way!


If you spend most of your day sitting, your muscles have nothing to do 95% of the time. 


Let me put it this way: There’s something else to do. And without sweating and without additional expenditure of time.


It’s really easy to get lazy in your day-to-day life and wait for the elevator, escalator, or car as most people do. In my experience, if you enjoy technology and have the sporting ambition to grab you, it’s just as easy to collect 5000 additional steps a day “on the fly” and complete the 10000 steps.


So give yourself a jolt, get an activity tracker, and let yourself be surprised how many steps you already complete per day.


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