Where did this 10 000-steps-a-day rule came from?
Ok, these last few days there was a lot to do about the all known fact that you should take 10 000 steps a day to be fit and healthy. For decades we were told that taking
10 000 steps is key to maintain a balanced lifestyle.
But now, all of a sudden, a new scientific research shines a new light on this fit-goal.
Telling us that this goal dates from the 60's and was "invented" by some Japanese professor. Shortly afterwards, this rule became a huge hype which made it appealing to the fitness industry to use this so called fit-fact as a marketing strategy to increase the number of fit-trackers, fitness subscriptions, ... sold.
So it's all just a delusion?
Yes and no!
Yes, it's a delusion if you were following this rule thoroughly. Because apparently it's more a marketing trick than a real scientific based workout-fact. Besides, in fitness and health there ain't no "one size fits all" principle.
But on the other hand ... no, it's not a complete illusion. This "rule" might actually help you kick your fit-goals in the face because it does get you going and inspires you to get more active each and every day.
Something that all of us, no matter the fit-level you're on, can use to stay in motion.
What fit-goals should I set?
In my opinion, you should set your own personal fit-goals and work towards them. Instead of following each and every new so called "scientific workout-wonder".
I don't know if it's just me, but to me it seems that one day we're told that working out every day is awesome and will get you there in no time (whoop whoop!)
To be contradicted the very next day ... (bleh, bleh, bleh)
Same goes with chia seeds, quinoa, goji bessen, .... all these so called "super foods" that work magic for your health in the one article and means absolutely nothing in the second article you find on Google or any other forum.
And I could keep going by talking about those 30-day squat / abs / booty / ... challenges that promise to give you your dream butt or body in general if you'd just hold on for those 30-day. I'm sorry to break it to you, but I'm afraid that won't work out as expected since you're asking to much of your body in too little time.
But how can you set your goals then? I can imagine that it's not always that easy to keep yourself motivated and to keep setting new goals over and over again.
So here are some tips to get you going!
Let's get started! Set your goals and demolish them!
Here I'll hand you three tips that can help you kickstart your fit-goals!
1) Less is more....
Do less with more focus!
What? Less? But I'm excited to get started! I feel like running 10K and go to the Spinning-class tonight too and tomorrow I'm gonna get up early to go for a run again followed by a strength training after work, ....
Ok first of all! It's awesome to see you're ready to get started.
But please don't ask too much at once. That's (I believe) the number one reason for giving up. Because you simply can't turn your life around like that, expecting it to work perfectly without any bumps in the road.
Think about why you want to get started and how you're going to reach your goals.
For example; you'd like to be able to run 5K, you want to melt your tummy fat, you want to built strength, you just want to feel more energized in general, ...
Those are all beautiful goals and it's perfectly possible you'd like to reach each and everyone of them. But be real and choose one goal to start with and often the other ones will follow.
For instance, if your goal is to feel more energized? Think about what you can do to have more energy, what can you do or adapt in your daily life as it is to get there?
Then point out somewhat three action points to work on, e.g.: go to bed early, get more active, eat healthy.
There you go, you have one main goal divided in three sub-goals.
Ok, now you can work out those sub-goals too by brainstorming about a personal action-plan to work on all three targets that will help you reach your main target.
Want more information? Check my other blogpost!
2) It's all about SMART
Specific, Measurable, Achievable, Relevant, Time-related.
Why am I bringing this principle up? Simply because it's an acronym that will guide you in setting your goals and will make them reachable.
Here's how to implement this four-letter-word into fit-goal setting:
to know what your working for, be specific and clear in what you want to reach so you can focus your efforts toward that exact goal.
A little help , answer these three questions:
- Who's involved (that's the easiest one, YOU of course!)
- What do you want to accomplish?
- Why is this so important?
It's important to have measurable goals, so that you can track your progress and stay motivated. Also by following-up your progress, you'll feel the excitement of getting closer and closer to your goal with each step you take!
In order to be successful, it's important to set realistic goals that do challenge you but in a way that it's still achievable.
Set goals that matter to you. Don't just go working out for your partner or because you want to look like that cover-girl or even because you just want to look like all the other girls around. Workout for you!
Take a look at what drives you, what motivates you, ... and set a geal that's really important to you and that'll make you happy by reaching it.
Don't work towards weight loss if all you're really doing it for is everything and everyone but you. Go work towards feeling more healthy, happy, energized, fit, strong, beautiful, confident, ...FOR YOU!
Besides, everyone else is taken already so the only person you can become is the very best version of yourself!
Every goal needs a deadline to ensure your daily life, routine, tasks, ... don't take over and make you lose track of your long-term goals.
This part of this SMART-principle will help you set your priorities and stay focused.
EXAMPLE SMART-FORMULATED GOAL
I will run two times a week and do strength training once a week for the next three months to be able to run 5K by this summer.
SMART is an effective tool that provides the clarity, focus and motivation you need to achieve your goals.
3) You're not failing - get back up !
It's not because you've skipped a workout, felt less motivated for a day (or even two), ate unhealthy today, didn't do as many push-up as planned, .... that you're failing!
Not at all! Don't expect it to be easy, because it's not going to be.
It will be worth it though!
What do you do when you run and fall over your feet? Do you stay on the ground, just lying there? Or do you get up, act like nothing happened and continue your run?
I bet you'll just stand up maybe look around real quick to make sure no one saw it and just get going again as planned before you fell over? Well then why would you quit your whole week for one off day? One "bad" day doesn't have to become a whole week lost ... just get back up and keep going!
Ok today didn't go exactly as planned ... get over it! Learn from your mistakes today and get insights in how you can make tomorrow a better day.
You have to remember that it's a progress of trial and error. Just like Rome wasn't build overnight, your dreambody won't be either (I'm sorry but that's the truth) Don't be so hard on yourself!
Give yourself some extra margin to crash down a few times, learn from it to get back up again stronger than you were before! And please don't be afraid to "fail", nobody's perfect. Even the cover-girl doesn't have a cover-girl-body (don't forget that!)
Social media, magazines, tv, ... want to make us believe otherwise, but believe me .... even your personal role-model has it's issues and struggles too don't let them fool you!
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Hi, mijn naam is Lena en als gediplomeerd sportcoach wil ik de mensen rond mij motiveren, inspireren & helpen om hun leven over een gezonde(re) boeg te gooien