ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

2016-Stay In Motion

Updated on January 6, 2016
profile image

Dr. Jan Paul Szatkowski is a board certified orthopaedic surgeon dedicated to not only treating injuries, but preventing them as well.

Life's a Journey

A journey of a thousand miles begins with a single step – Confucius

This well-known saying might be the motivation needed to engage in a more active and healthier lifestyle beginning today. By taking small steps, you will be able to form strong habits to continue on your way to fitness!

The 10,000-Step Craze

The 10,000-step craze begins with that one step. You don’t need a gym membership or expensive equipment. All you need is a pair of comfortable, well-supportive shoes.

Why 10,000 Steps?

That is what it takes to burn 500 calories equivalent to losing one pound of weight/week without changing your diet. You will lower your risk of developing diabetes, high blood pressure and heart disease.

Perfect for any age or present physical condition, walking is manageable. An average sedentary person walks up to 3,000 steps/day so with focus, you can complete 10,000 steps/day.

That’s about 5 miles and will take about an hour and 40 minutes. But you don’t have to walk this distance at one time... any normal daily activity counts.

How to Walk More

  • A Fitbit* or pedometer counts the steps via a wristband or an app. (*Fitbit tracks the personal activity and synchs with an app to view your progress; there are other popular wearable fitness devices that perform similar tasks.)
  • Walk during your free time or during breaks.
  • Use the stairs instead of the elevator.
  • Park your car away from your destination.
  • Set a phone alarm as a reminder to get up and walk.
  • Ask someone to join you.
  • Walk the dog.
  • Reduce TV and online time.
  • Plan different routes.

No one expects you to walk 10,000 steps on day 1. Start small and add 100 steps/day until you reach 10,000 and it becomes routine.

To help track progress, consider using a calendar or diary. As your confidence increases and you see changes in your health and fitness level, this will provide motivation for you to continue on your quest to a “New You in the New Year”.

How to Get More Exercise and Activity into Your Daily Life

  • Swimming is a great workout, supporting your body without putting strain on your joints. You burn calories and tone up.
  • Tai Chi, a Chinese martial art, focuses on graceful movement and relaxation. Try a class.
  • Strength training utilizes muscles and burns calories. A simple weight training program (lifting weights of 3 sets of 10 lifts/exercise) is suggested.
  • Daily/family aerobic activities like raking the yard or shoveling snow, biking or playing tennis, etc. maintain an increased heart rate at a moderate level of intensity for an extended time period.

Start your journey today one step at a time. Build your routine and you are on your way to a “New You”. Here’s to health and fitness in the New Year!


    0 of 8192 characters used
    Post Comment

    • RTalloni profile image


      3 years ago from the short journey

      A simply put but important look at staying in motion this year. I'm encouraged to persevere!


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)