The Update on Sheriff Don's New Healthy Lifestyle (2:38)
Step 1: Walk
Your ultimate goal is 10,000 steps (which is equivalent to a 10K), or as many as you can every day. The average person takes 4,000 to 7,000 steps a day. Follow this plan below to slowly build your steps:
- On the first day walk for 10 minutes. That's approximately 1,000 steps.
- The next day walk for 20 minutes. This can be 10 minutes twice a day or five minutes four times a day. Set the timer on your phone to keep yourself accountable.
- Over the next 28 days you should slowly increase your walking time to get to 10,000 steps.
- Do not increase by more than 10 percent a day, that’s when injuries can occur that may set you back. If your hips, knees or ankles hurt, put frozen peas in double plastic bags on sore spots three times a day before and after walking. To help take some of the pressure off your joints, you can also walk in a pool.
If you don't need to build up to 10,000 steps, find someone to be your buddy and hold each other accountable to reaching your steps daily. Walking positively affects all your body’s systems and establishes the behavioral and motivational foundation you need for success and weight loss.
Why 10K a day?
A 10K is the magic number that keeps you healthy and supports fighting potential disease. By hitting 10,000 steps daily, your body becomes more efficient at helping sugars go from your bloodstream into your cells, where that sugar is useful as opposed to harmful. Plus, the more you walk, the more energy you will have.