How to walk 10,000 steps a day in quarantine?

Walk up the stairs, it helps a lot, or train at home, even a light workout is activity. After all, "10,000 steps" is an indicator of the required daily activity, and not necessarily just steps.

Walk with the dog 3 times a day for 1 hour. It turns out even more. And if you take into account a trip to a store or a savings bank, then 12000 runs up. Having a pedometer, I already know exactly which routes "cost" this or that number of steps. And at home I don't even use a pedometer, although sometimes at home you can walk a certain amount. But I cannot be taken as an example, because I am very lazy by nature and age-related sores affect, because I will turn 77 one of these days. I don’t know about others, but it seems to me that I am very lazy.

10 thousand steps is a conditional figure, and the origin of this recommendation is very vague. If you want to maintain your health, it is better to turn to the recommendations of the WHO (World Health Organization), as they are based on data from numerous studies and their effectiveness has been proven.

Adults (18 to 64 years old) in order to strengthen cardiopulmonary, musculoskeletal, reducing the risk of noncommunicable diseases and depression, the following physical activity practice is recommended:

• At least 150 minutes of moderate intensity exercise or 75 minutes of high intensity exercise per week .
• Each lesson must be at least 10 minutes long.
• For additional health benefits, you can increase moderate intensity activity to 300 minutes per week, or 150 minutes high intensity activity, or a combination of both.
• Strength training that uses major muscle groups should be done 2 or more days per week.

Thus, it turns out that even in quarantine conditions, you can do half an hour a day, 5 days a week, any exercise that you like (exercise bike, walking up the stairs, jumping rope, etc.) and do strength exercises twice a week to maintain the level of physical activity necessary for health.

If you just want to count steps, then you can count the basic number of steps that you take around the apartment (go to each room), divide 10000 by this number and calculate how many times a day you need to “walk” around your apartment. Then decide how many sets you are willing to do (for example, every hour) and do as many reps as needed. This walking around the apartment will most likely quickly start to depress you, and, perhaps, your head will begin to spin. Given the fact that 10,000 steps is a fictitious recommendation, it's not very clear why torture yourself like that.