How to Lose Fat Quicker with 10,000 Steps a Day

How to hit 10K Steps a day with a busy schedule or office job.

We’ve all been there.

The trap of prioritizing work and life responsibilities over your health.

We’ve got increasing demands on our time and energy, and finding the time to stay active can be tough..we get it.

However, being able to get 10k steps a day is entirely possible.

Even with a demanding schedule or a busy office job.

All it takes are small changes for a big difference.

Why is walking so important? What are the links to fat loss? What is the science behind it? And how can you incorporate more steps into our day?

Let’s put you on some game.

Why YOU Need to Walk More

Walking is a simple, yet high ROI form of movement.

It’s often underestimated, but walking provides a tonne of health benefits that contribute to overall well-being.

It’s a form of passive cardio, meaning you can incorporate it into your daily routine without having to think of it as a proper “workout”.

Getting your steps in helps maintain a healthy weight, improves your cardio, and does wonders for your mental health.

Plus you’ve already got two legs, might as well make use of them.

Walking for Fat Loss

Walking is very effective for fat loss.

Although it might burn fewer calories compared to high-intensity workouts, the calories burned during walking come primarily from fat.

This means that, as a percentage, you’re utilising more fat during your walks.

This slow, steady burn is great for muscle preservation, ensuring that you’re losing fat and not muscle.

Walking also builds a solid cardiovascular base, which enhances your stamina for other types of exercise.

The Science Behind Walking

The science behind why walking is so effective lies in how our bodies use energy.

Walking is less glycolytic, meaning it relies less on carbohydrates and more on fats through a process called beta oxidation.

This shift in energy use means you’re burning more fat and sparing your muscle proteins.

Less gluconeogenesis (the process of converting protein into glucose) occurs, which helps preserve muscle mass.

This makes walking a top choice for long-term fat loss and muscle maintenance.

Lifestyle Benefits and the Positive Impact on your Training

Adding walking into your daily routine can have a positive impact on your lifestyle and gym reps.

Walking increases stamina, making it easier to handle physical movement and improve your performance during gym sessions.

It’s low impact, which means the risk of injury is so low.

Regular walking also reduces stress, improves mood, and boosts productivity, making it a high ROI activity for overall health.

Getting outside and adding more steps to your day increases your sun exposure. The list of benefits here goes on and on, but to name a few, we’re talking keeping sleep patterns on track, improving your immune system and increasing your serotonin levels (aka — you’ll be on cloud nine).

Hopefully you can start to see how getting more steps in can improve so many areas of your health and wellness.

Tips to Add 10,000 Steps to Your Busy Schedule

Achieving 10k steps a day can seem daunting, especially with a busy schedule. All we need is a few adjustments, and it’s entirely doable.

Here are some tips to help you get those steps in:

Start your day with a walk

Set the tone for your day by adding a morning walk into your routine. This can be as simple as taking an easy walk around your neighbourhood or taking the long way to work.

Use lunch breaks to your advantage

Instead of spending your lunch break sitting at your desk, or scrolling IG reels, consider taking a quick 15–20 minute walk, or (if you’re built like that) use up your whole break. Keep it as simple or extreme as you want, all that matters is getting some movement in.

You can also invite a friend or substitute your work call for a walking meeting. Lunchtime walks are a great way to get your steps in and reset your mind for a more productive afternoon.

Take the stairs

Skip the elevator/escalator and take the stairs whenever possible. Every step counts.

You’re going up anyways, why not get to the same place but with some extra steps.

Use tech to track your steps

Smartwatches, fitness trackers, and apps are good tools to keep track of your daily activity. Set a goal to reach 10k steps daily, and watch how technology motivates you to move more throughout the day.

Having a visual representation of your daily progress, and seeing yourself hit those 10k steps a day will only push you further.

As humans, we are loss adverse.

Once we have something, we don’t like to lose it. So if you’re on a good streak getting 10k steps a day, you’ll be more motivated to keep it going.

Get creative with your environment

Take advantage of any opportunity to move more, whether this means walking your dog, going to get food, running errands or playing sports. If you have a sedentary job, try to stand up and stretch throughout the day, or take a quick lap around the office.

Keep it simple

We’re not asking you to run marathons or or complete revamp your daily routine.

All we want is for you to reap the benefits of burning calories, improving your cardiovascular health and reducing stress.

It’s such a high ROI activity because it’s so low impact making it suitable for all fitness levels and aiding in injury recovery.

(Btw.. more on recovery here — some great tips on Rest, Recovery and Stress Management)

We’ll leave you with today’s wisdom and let you implement.

If you’re getting your 10k steps in… we want to know!

Tag us on Instagram @mo7ionfit when you’re out getting movement in!

Let’s share our wins and get behind daily movement.

826 out — catch you next week!

(P.S., you can subscribe to our newsletter with more fitness, nutrition and recovery tips here)

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