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by Patty Morell Bilhartz, M.D., M.P.H.


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The 7-Day Wellness Challenge: Wellness Tip #2 (The Secret to Longevity)

sunset-163479__180Welcome to Day #2 of our 7-Day Wellness Challenge. Each day for the next 6 days, you will receive a Simple Wellness Tip that Will Silence Your Inner Critic and Rock Your World!
Wellness Tip #2: Take 10,000 steps daily.

Sounds daunting, 10,000 steps.

If you haven’t been very active recently, it truly sounds impossible. You may even need a doctor’s clearance to begin. But, that’s OK. This is a challenge. Don’t let inactivity hold you back.

Exactly how far is 10,000 steps?

Well, if you walk one mile, you have gone approximately 2,000 steps.

That means if you go 10,000 steps, you have walked about 5 miles. 5 miles daily does a lot for your health per the American Heart Association. But, you don’t have to go that far to get benefits. Even increasing your daily steps by about 2 miles (4,000 steps) provides benefits.

Here’s the likely payoff for walking daily:

• Lowered True Health Age by over 4 years. That means if you’re 43, it’s as if you’re 39!

• Improved depression and fatigue.

• Controlled weight and stonger bones.

• Reduced risk for high blood pressure, high cholesterol, diabetes, and heart disease.

So, park your car in a more distant parking spot. Ignore the elevator and take the stairs instead. Go outside with your kids or grandkids and play. Make a game of finding ways to take more steps.

Start as slowly as you need. And, you’ll have found the major key to longevity. Move or Die!

The Experiment: Have fun and grab a pedometer to count your steps. (I use the “pedometer” on the free app “Health” on my iphone.) Get a pair of good walking shoes. See how far you normally walk daily. And, then begin to increase your steps gradually as you are able.

Wellness Tip #2: The Secret to Longevity

Silence Your Inner Critic: Your thoughts will try to convince you’re too busy, too old, too out of shape. You can wait until tomorrow, until you look better in shorts, until you’re not so tired. Step back behind those thoughts. Give them a little chuckle. And, then do the experiment anyway. You can’t believe everything you think.

Rock Our World with Your Comments: What is one way you were able to increase your steps? Write your thoughts in a personal journal, discuss with a friend or family member, or post a comment below. We thrive and grow with your input!

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Comments (4)

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    I’m already addicted to the step-counter on my iPhone. 🙂 So glad to know about the Health App. I will pass on this information to other people and patients!


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    This is so funny, but I just ran five miles a few minutes ago, and then sat down at my computer to read your blog, which challenges me to walk 10,000 steps (or five miles) today!


    • Avatar

      Patty Bilhartz


      Congratulations on completing the challenge–by lunch time! Who knows how many steps you will still get today?


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