The holiday season is here, and I’m challenging my family to take 7,500 steps per day for one week! The challenge kicks off today, Friday, November 29th, and ends on Friday, December 6th. I thought this would be a fun way to get everyone moving right after Thanksgiving.
Why 7,500 Steps?
Walking 7,500 steps daily strikes a perfect balance between being achievable and offering significant health benefits. Here are some reasons to aim for this goal:
Health Benefits of Walking
- Lowers Risk of Early Death
- Studies, including one in the Journal of the American Medical Association, show that walking 7,500 steps a day significantly reduces the risk of death from all causes.
- Improves Cardiovascular Health
- Walking can help lower blood pressure and cholesterol, reducing the risk of heart disease and stroke.
- Supports Weight Management
- Regular walking burns calories, making it a great way to manage weight without high-intensity workouts.
- Boosts Energy and Stamina
- Movement throughout the day improves energy levels and endurance over time.
- Strengthens Bones and Joints
- Walking is a low-impact activity that enhances bone density and joint health, reducing the risk of osteoporosis and arthritis.
- Enhances Mental Health
- Walking improves mood, lowers stress, and reduces the risk of depression by releasing feel-good endorphins and improving brain health.
Accessible and Sustainable
Unlike more intense fitness goals, walking 7,500 steps is achievable for most people and easily fits into daily routines like commuting, errands, or light exercise.
How to Get More Steps In:
Here are a few tips to help squeeze more steps into your day:
- While watching TV, walk in place or around the room during commercial breaks.
- Pace while talking on the phone.
- Take a walk after each meals.
- Park at the far end of the parking lot when you go to work or running errands.
- Take the stairs instead of escalators or elevators.
- Set a timer to walk for five minutes every hour.
- Get off one stop earlier on public transportation and walk the rest of the way.
Tracking the Challenge
I’m excited to do this challenge with my family! We’ll be tracking our steps in a few ways—either through a group app I found called StepUp, or individually using phones or wearable devices. Everyone can choose what works best for them.
At the end of the day, this challenge is about taking simple, achievable steps to move more and build healthier habits. Hopefully my family and I can do more fitness challenges in 2025.
Would You Try This?
Would you take on a challenge like this with your family or friends? Let me know!