Automatically translated.View original post

Walk, exercise, complete 1 thousand steps🚶🏼‍♀️

4/23 Edited to

... Read moreการเดินออกกำลังกายครบ 10,000 ก้าว ถือเป็นเป้าหมายยอดนิยมของผู้ที่ต้องการดูแลสุขภาพและรักษารูปร่างอย่างง่ายๆ จากประสบการณ์ส่วนตัว การตั้งเป้าเดินก้าวให้ครบตามจำนวนเหมือนในบันทึกกิจกรรม เช่น 10,611 ก้าว ระยะทางประมาณ 7.93 กิโลเมตร ใช้เวลาประมาณ 1 ชั่วโมง 39 นาที ถือว่ามีประสิทธิภาพในการกระตุ้นระบบหัวใจและหลอดเลือดได้ดี สิ่งที่ผมพบว่าช่วยให้การเดินสนุกและทำได้อย่างต่อเนื่องคือการเลือกเส้นทางเดินที่มีบรรยากาศดี มีพื้นที่สีเขียว หรือเดินในสวนสาธารณะ นอกจากช่วยให้จิตใจผ่อนคลาย ยังช่วยเพิ่มแรงจูงใจให้เดินต่อเนื่องมากขึ้น นอกจากนี้การใช้แอปพลิเคชันหรืออุปกรณ์ติดตามก้าวเดินยังช่วยให้เรารู้ความคืบหน้าและสามารถปรับเป้าหมายได้ตามสมรรถภาพร่างกาย ข้อแนะนำเพิ่มเติมคือควรสวมรองเท้าที่เหมาะสมกับการเดินออกกำลังกายเพื่อป้องกันอาการบาดเจ็บ และกินน้ำให้เพียงพอเพื่อรักษาความสมดุลของร่างกาย การเดินในเวลาที่อากาศไม่ร้อนมาก เช่น ช่วงเช้าหรือเย็น จะช่วยให้รู้สึกสบายและไม่เหนื่อยง่าย สุดท้าย อย่าลืมตั้งเป้าหมายเล็กๆ ก่อน เช่น เดินวันละ 5,000 ก้าว แล้วค่อยๆ เพิ่มขึ้นถึง 10,000 ก้าว เพื่อให้ร่างกายค่อยๆ ปรับตัว การเดินออกกำลังกายเป็นกิจกรรมที่ทุกคนสามารถทำได้ง่าย ไม่ต้องใช้อุปกรณ์มากมาย แต่ผลลัพธ์ต่อสุขภาพนั้นคุ้มค่ามากกว่าที่คิดอย่างแน่นอน

Related posts

A bathroom stall with a toilet, adorned with spring flowers and vines, features the text 'Naturally SPRING CLEAN your GUT Detox & DeBloat Naturally' and 'Lemon8 @chalie_baker'.
Text explains 'What Does "Spring Cleaning Your Gut" Mean?' listing benefits like flushing toxins, supporting digestion, debloating, and restoring gut bacteria, framed by green vines and bacteria icons.
Text outlines 'How to Do a Colon Detox Naturally,' focusing on hydration with water, lemon water, and herbal teas, and increasing fiber intake from foods like chia seeds and leafy greens.
How to Reset Your Digestive Health & DeBloat Fast✨
Spring isn’t just about decluttering your home—it’s the perfect time to reset your gut health too! Your digestive system is responsible for absorbing nutrients, eliminating waste, supporting immunity, and even influencing your mood. But over time, stress, processed foods, dehydration, and toxins ca
Chalie_Baker

Chalie_Baker

3408 likes

7 steps to actually create your dream life 💌
creating a life you love is not easy!!! it’s also not as hard as it seems. at the end of the day it’s all about clarity of purpose, clear vision, dedication, focus, and fun 💖 you only get one life. don’t waste it <3 💌 save for later! & follow for more daily posts :) #lemon8partner
carley ◡̈

carley ◡̈

3846 likes

The title slide features text "How to become 'That' Girl" over a white silky fabric background, with beauty products and a gold scrunchie visible.
A smartphone displays multiple alarms set for early morning hours, resting on a white textured blanket, illustrating the step to "Wake Up early."
A person in a light-colored hoodie works on a silver laptop, with a cup of iced coffee and a fluffy bag nearby, representing the step to "Do your to-do list."
8 easy steps to becoming "that" girl
#thatgirl #bodytransformation #cleangirlwellness #morningroutineideas #becomingher
☁️✨ e l a i n e ✨☁️

☁️✨ e l a i n e ✨☁️

7531 likes

A young woman in a car with text "Clean Girl Skincare Routine" and various skincare products, illustrating the guide's focus on a natural, polished look.
A visual guide outlining the correct order to layer skincare products, from cleanser to sunscreen, with examples of each product type.
A selection of face washes categorized by skin type, including options for oily, dry, combination, acne-prone, sensitive skin, and hyperpigmentation.
Clean Girl Complete Self-Care Routine Guide
Hey loves! Want to achieve the clean girl look but not sure where to start? I’ve got you covered! The clean girl aesthetic is all about simplicity, natural beauty, and a polished, put-together vibe that’s both effortless and sophisticated. Think fresh, dewy skin, a well-rested glow, and a look
Chalie_Baker

Chalie_Baker

6537 likes

DO THIS 1 MONTH CHALLENGE TO HEAL YOUR GUT! 🍵✨
Besties, it’s time to take care of that gut and get ready for your ultimate glow-up! 💖 This 1-month gut healing challenge is all about resetting your digestive system, boosting your energy, and reaching those body goals. And to keep you motivated? We’ve got a points system that’s fun, competitive,
Lushie Club 💖

Lushie Club 💖

1620 likes

Try this exercise for your booty 🍑
Bubble Butt at home🍑 Try this 400 reps challenge 🔥🔥🤌🏻 1️⃣ kickback 15 reps each leg 2️⃣ glute bridge hip abduction 20 reps 3️⃣ kneeling squat 20 reps 4️⃣ leg raises 15 reps each leg Complete 4 rounds 🔥🍑 Don’t forget to save for your next glutes session🥰 #bootybuilding #homeworkout
Lily Rose🏋️‍♀️

Lily Rose🏋️‍♀️

299 likes

A Morning Routine For The Girls 🩷
Hey girlies🩷 This morning routine is designed for you! It’s productive, calm, and gives you plenty of time to get you ready for the day! Feel free to adjust the times to what best fit you and your schedule 😊 🩷 6:00 AM - Wake Up - Aim to wake up early to give yourself enough time to start the d
Anjané

Anjané

20.2K likes

finish a book in 3 steps
When I first started reading, this was the system I used to help me get into the habit of reading consistently #lemon8partner #lemon8bookclub #readingtips #nonfiction #habits #productivity
BATE by Rana

BATE by Rana

1316 likes

A person's legs and feet in sneakers on a treadmill, with text overlays "10K STEPS WEIGHT LOSS" and "BECOME UNRECOGNIZABLE WITH THESE WALKING TIPS." The Lemon8 logo and username are visible.
Text reads "YOU GOT THIS!" followed by an introductory paragraph about walking's benefits. Below, a pink tumbler, white headphones, and an Apple Watch displaying workout stats are shown.
Text from the article titled "Why Walking Works for Weight Loss & Toning," explaining how walking burns calories, reduces face fat, and tones muscles.
WALK 10K Steps Daily & Watch Your Body Transform👟🔥
👟What’s Happening in Your Body When You Walk👟 Let’s dive into what actually happens in your body when you hit those 10,000 steps: 🔥Fat Loss & Caloric Burn: Walking is an aerobic activity that relies on your body’s stored fat for energy. As you move, your body uses oxygen to break down fat
Chalie_Baker

Chalie_Baker

1507 likes

Build a bubble butt with ONE exercise🍑
If you’re looking to grow your upper glutes & have a “bubble butt” then you NEED to be doing this exercise! What exercise am I talking about? Cable glute kickbacks. These are amazing for isolating your glute medius, which is responsible for round upper glutes. How to do kickbacks: -start
Sophia Cepero

Sophia Cepero

910 likes

A woman in athletic wear stands in a gym, with text overlayed: "Full Body BURN Intense 🔥 But do-able." A kettlebell and dumbbells are visible in the background.
A detailed list of exercises for a 3-day full-body workout plan, including sets and repetitions for Session 1, Session 2, and Session 3.
Illustrations of various dynamic warm-up exercises for abs, back, chest, legs, and shoulders, including standing arm circles, knee hugs, high kicks, and inchworms.
3-day Workout Plan to 🔥Burn🔥 Away Stubborn Fat
Unsure of what to do to prepare for summer? Have little time on your hands for everyday workouts? Here’s a 3-day full-body workout plan tailored for the gym. This routine is meticulously crafted to target every major muscle group during each workout session. Not only will it help you pack on
Chalie_Baker

Chalie_Baker

454 likes

Ab exercise at HOME! NO equipment!!!
Looking to work on your abs from home!! Try this!! •Start at the brining of the month and see how you do! • I start off with only 2 sets of 10 on each! #workout #absworkout #abworkoutsfromhome #absexerciseforbeginners #bodytransformation #lemon8 #lemon8exercise
Lauren Wall

Lauren Wall

1090 likes

Gym routine for Glute Gains & Flat Tummy💖💪🏼🍑
Fitness is a journey, not a destination. As someone who thrives on structure and variety, I've designed a workout regimen that not only targets every muscle group but also keeps my motivation high and my mindset positive. Here’s a peek into my weekly fitness routine, complete with tips, tri
Chalie_Baker

Chalie_Baker

378 likes

A stylish woman with curly hair sits on a vintage white car, surrounded by luggage and a small white dog, in front of a grand building. The image has a text overlay: "How to become a self made Rich Girl."
A text overlay reads "HOW TO BECOME A SELF MADE RICH GIRL" in bold, dark letters against a blurred background of a hand and an open book, setting the theme for the article.
A text slide titled "1. HAVE HEALTHY HABITS" advises eating well and exercising regularly, emphasizing that good health is essential to enjoy wealth, stating "Health is Wealth!".
5 Steps To Becoming The Rich Auntie
The key to wealth is in ownership. Besties, we’ll never earn our way to a million dollars.. we have to CREATE our way to a million dollars. Here are the keys to starting you on the road to financial freedom. Not mention is marketing your business which will help bring in customers.
Brett Brooks

Brett Brooks

698 likes

Walking, In Doors. Getting Your Steps.
Cheri

Cheri

112 likes

A woman in athletic wear performs a cable exercise, with text overlaying 'At Home SLIMMING EXERCISES No Gym? No Problem!' and listing target audiences like college students, stay-at-home moms, and those with gym anxiety.
This image details a 60-minute no-equipment cardio workout, including a 5-minute warm-up, 50 minutes of high-intensity intervals (running, jumping jacks, burpees, mountain climbers) alternating with moderate recovery, and a 5-minute cool-down, recommended 3-4 times weekly.
This image outlines a 30-minute jump rope session, featuring a 3-minute warm-up, 24 minutes of high-intensity jump rope alternating with rest, and a 3-minute cool-down with calf stretches, recommended 5-6 times weekly.
Workouts to Melt FAT Fast🔥🍑At-Home or Dorm Room
Whether you’re a girly dealing with gym anxiety, a college student drowning in assignments, or a busy mom juggling kids, finding time to work out can feel impossible. But staying active is key to staying healthy, keeping stress in check, and slimming down. The good news? You can achieve your fi
Chalie_Baker

Chalie_Baker

754 likes

A top-down view of a person's legs and feet in white pants and black sneakers walking on a concrete path. Overlay text reads "LAZY GIRL WALKING FOR WEIGHT LOSS 10K DAILY STEPS" with a Lemon8 logo and username.
A text screenshot detailing how to turn walks into a podcast party, with recommendations for entertainment, learning, motivation, women's topics, and productivity podcasts.
A text screenshot explaining how audiobooks can help increase walking steps, offering tips and recommendations for various genres like thrillers, self-improvement, and motivational reads.
10K Daily Steps for Those Who Don’t Like to Walk👟❤️‍🔥
Let’s be real: being a lazy girl is an art form. We love our cozy blankets, long podcast sessions, and getting lost in a book without moving an inch. So when someone says, "Hey, you need to walk 10,000 steps today," our immediate thought is probably something along the lines of: “That sound
Chalie_Baker

Chalie_Baker

758 likes

Instead of 10K Steps…
Here’s some fun fall/winter workouts to do when the weather starts getting colder, when school and work starts up and you have less time on your hands to walk for hours every day, and need to get in a feel-good exercise🩷🍁🍇 #fitnessinspo #fitnesscoach #fallworkout #homeworkouts #homeworko
Tori

Tori

483 likes

Why you SHOULD try this compound exercise ⬇️⬇️ READ!
The squat and press is a compound exercise that targets multiple muscle groups and provides a full-body workout. This exercise involves performing a squat and then pressing two dumbbells overhead. Keep reading for benefits & scroll all the way down for how-to & use video for reference. ⬇️⬇️
GetFitWithBekah

GetFitWithBekah

52 likes

3 APPS THAT PAY YOU TO WALK 🚶‍♀️
Imagine getting paid just for doing your usual walk to work. Or getting paid to walk instead of catching the bus or driving! Walking is the most underrated form of exercise! Walking can burn anything between 90 to 200 calories in 30 minutes. Get rewarded for exercise – earn cash with these
Emma 🐝

Emma 🐝

2256 likes

15 STEPS TO PROTECT YOUR FOCUS
Listen life can get pretty pho king hectic I get it. I hope these steps help someone out there. You got this 💗
Evonika Hayden

Evonika Hayden

424 likes

A person's legs and feet are shown on a light floor, with text overlayed: "50 WAYS TO INCREASE YOUR STEP COUNT." White lines with red squares point to benefits like "Strengthen Your Core," "Tone Legs & Arms," "For Effective Weight Loss," "Daily Goals," and "Melt Away Fat."
A list of ten ways to increase step count at home, including pacing while on the phone, marching in place during TV time, walking while brushing teeth, dancing during chores, and taking extra trips for laundry and dishes.
A list of ten tips for increasing steps at work or school, such as taking the stairs, walking to coworkers, having walking meetings, using the furthest bathroom, and walking during breaks.
How to Sneak in More Steps Every Day👟Effortlessly!
If you’re looking to lose weight, improve your overall health, or just get more movement in your day, increasing your step count is one of the simplest ways to do it. Walking is a low-impact exercise that’s easy to fit into your routine, and the best part? You don’t need a gym membership, expensive
Chalie_Baker

Chalie_Baker

880 likes

Becoming That Girl: The Complete Guide to Thriving
✨✨✨✨✨✨✨✨✨✨✨✨✨✨✨✨✨✨ 1. The Physical Glow-Up a. Skincare – Building a Customized Routine ✅ When it comes to skincare, one size doesn’t fit all. Finding the right routine is a process, and trial and error is often a part of it. Let’s go over some common skin concerns and how to address them
Chalie_Baker

Chalie_Baker

79 likes

💪🔋My 5 Steps to become Self-Disciplined✨💗
📝Establish a Daily Action Plan Start each morning with a 10-minute session to plan your day's tasks and goals. This helps set a clear direction and increases productivity. By outlining what needs to be accomplished, you create a disciplined approach to managing your time effectively. 🥰Make
Olivia Jones

Olivia Jones

188 likes

4 Steps to Progress into a Barbell Back Squat🔥
Most of us DO NOT have the FORM and MOBILITY to hop right into a barbell back squat as a beginner lifter. So here’s a step by step progression guide to get you there: STEP 1: Body Weight Squat (shown in video) STEP 2: Weighted Goblet Squat STEP 3: Barbell ONLY Back Squat (using just the
Lillid4fit

Lillid4fit

237 likes

✨Simple Steps to Look Prettier like a Supermodels🌸
Hello Dream Girls!🌸💗 Have you ever wondered how supermodels maintain their flawless beauty and radiant wellness?💎 From the runways of Paris to the pages of Vogue, these top models seem to have discovered the ultimate secrets to looking and feeling their best. In this post, we're unveiling th
Angell🤍✨️

Angell🤍✨️

66 likes

A woman on a leg extension machine, appearing to be in intense effort or pain, with text overlay "Leg extension drop set for crazy quad growth!" and blue arrows indicating machine movement. She is wearing a black and blue t-shirt and blue shorts.
A woman performing leg extensions, with text detailing the workout: "3 sets total", "set 1: x12 reps", "set 2: x12 reps", "set 3: x10 heavy reps followed by 2 drop sets x20 reps". Additional tips include "Stay in control of the weight", "Squeeze quads at top", and "Keep feet nice & loose".
A woman on a leg extension machine, with text explaining the third set: "On your 3rd & final set: - do your 10 heavy reps - lower the weight & do 20 reps - lower the weight again & do another 20 reps". Another text box advises to "Get full range of motion".
Grow your quads with this one exercise
The leg extension is one of my FAVORITE exercises for leg growth and overall development. How you perform this exercise will really determine if you are going to see that growth. Are you finishing the exercise when you get tired? or are you really pushing out a few more reps and getting yourself
Madisonleeobrien

Madisonleeobrien

163 likes

A pink-themed slide titled '3 Easy Steps to Make Money Online' with a background of pink roses and books. It states, 'Take Control over your time, freedom, and finances,' and includes the Lemon8 logo and account handle @richgirlrising2.0.
A pink-themed slide asking, 'Are you ready to turn your skills into a paycheck Rich Bestie?' It explains that these steps helped build an online empire and can work for the viewer, with the account handle @richgirlrising2.0.
A pink-themed slide detailing 'Step 1: Find Your Niche.' It prompts asking about passions/skills, defines a niche, and lists popular examples like Health, Business, Fashion, and Wellness, with the account handle @richgirlrising2.0.
3 Easy Steps To Make Money Online 🙌🏾🥳
Bestie, are you tired of watching others secure the bag while you’re stuck wondering where to start? Here’s the tea girl: making money online is simpler than you think—you just need a plan! 💻✨ Here’s 3 simple steps that took me from hustling for coins to building my own online empire: 💡 F
RICH GIRL RI$E

RICH GIRL RI$E

36 likes

A person's legs in jeans and a light jacket walk on a path covered with fallen leaves. Text overlay reads 'Lose Weight Walking Hot Girl Fall Walking Tips' with a brown furry slipper and autumn leaves.
Text outlines the 'Hot Girl Walk' mindset, focusing on gratitude, goals, and confidence. A smartwatch screen displays 'Workout' options for 'Outdoor Walk' and 'Indoor Walk'.
Text explains why fall is the perfect walking season due to cool air, scenic inspiration, and establishing routine. Cut-out magazine letters spell 'hot girl fall' amidst autumn leaves.
How to have the Best HOT Girl Walk Every Time👟🍁✨
As the crisp air settles in and the leaves turn shades of orange, red, and gold, there's no better time to hit the pavement for a fall-inspired "Hot Girl Walk"! This autumn, make walking not only a way to hit your 10k steps a day but also a means to clear your mind, reset your goals, an
Chalie_Baker

Chalie_Baker

3280 likes

✨Tips on how to lose weight (no exercise needed)✨
The tips in this slide show are what helped me in reaching my goals in my weight loss journey. So far I have lost 30lbs in just the span of 3 months. If you all like this version lmk if y’all would like a part 2 of some of the exercises I did during that time. Lmk if you have any questions
Bre 🧸🎧🫧

Bre 🧸🎧🫧

9699 likes

An Effective Leg & Booty Exercise
Grow you glutes and legs with this one bada$$ exercise: 🍑STEP UPS🍑 This exercise will target both your legs and glutes. Follow the instructions on the photos to see a step by step guide, along with tips, on how to complete this. I recommend starting with a light weight, or even no weigh
Abby

Abby

45 likes

ADVANCED Exercise that will GROW your GLUTES! 🫶
Save this 2-in-1 exercise for your next glute day 😮‍💨❤️‍🔥 don’t forget to go heavier each set👏🏼 For 1 rep: -Wall B-Stance RDL right into Bulgarian Split Squats Complete 3 sets of 12 You got this 💪 #glutesworkout #glutes #rdl #bulgariansplitsquat #glutegains #rdls #rdlworko
Laura

Laura

71 likes

A smartwatch on a wrist displays workout stats like active calories and heart rate, with the title 'A Guide to 10,000 Steps Everyday' overlaid, highlighting fitness tracking for daily step goals.
Text bubbles over a forest path list reasons 'Why Aim for 10,000 Steps?', including burning calories, enhancing muscle strength, alleviating anxiety, and lowering heart disease risk.
Text bubbles over an outdoor scene present 'Ways to Make Walking 10,000 Steps Fun,' suggesting competing with friends, listening to podcasts, and using music for motivation.
- 10,000 Steps A Day Guide 🏃🏼‍♀️🌸✨
Walking is simple, free, and one of the best ways to get active, lose weight, and become healthier. Yet, making the routine stick, especially aiming for 10,000 steps a day, might feel like a stretch at first. Fear not, for I've compiled not just the why but also the how-to, making this
Brookie ❤︎︎☘︎︎

Brookie ❤︎︎☘︎︎

1113 likes

A person in athletic wear takes a mirror selfie in a gym, with text overlays stating 'The Only Exercises You Need' and a reminder to exercise for personal pleasure, not for others.
Exercise ideas : no gym🚶🏽‍♀️🏃🏽‍♀️🧘🏽‍♀️
💪 "Exercise isn’t just about building strength on the outside—it’s about building confidence, energy, and peace of mind on the inside. Every workout is a reminder that you’re capable of showing up for yourself, even on tough days. Progress doesn’t have to be perfect or fast; what matters is tha
Sena:)

Sena:)

7 likes

A scenic road through a forest with "HELLO, August" and "Monthly Reset!" overlaid, serving as the title image for a guide on monthly resets.
A person's legs and feet dangle over calm water, reflecting city buildings and trees, illustrating the first step of a monthly reset: "Reflect on the previous month."
A four-panel cartoon illustrates the importance of a "brain dump," showing a figure stuck in a head, then turning on a lightbulb to make it a "nice place to be."
‼️How To Monthly Reset‼️ In 7️⃣ Steps 📌
Step 1️⃣: Reflect on the previous month by asking yourself: 📌 What went well last month ? 📌 What didn’t go so well or could be improved ? 📌 Did I achieve my goals & intentions ? Step 2️⃣: Brain Dump: WRITE IT OUT 📝 Journaling is a great way to keep track of what’s going on i
HyniasLifeHacks

HyniasLifeHacks

36 likes

Target Your Deep Core With This Cable Exercise
This exercise is perfect for postpartum moms like us! It really helps strengthen the core muscles that can get weaker during pregnancy. By engaging your core and working on your balance, it helps rebuild stability, which is so important for everyday movements. The controlled arm and leg extensions
Sky | CPT

Sky | CPT

41 likes

A phone screen displaying three app icons: DICK'S, Miles, and Paceline, with text overlay 'TAKE A WALK. MAKE MONEY!' and '3 apps to turn steps into money!' surrounded by colorful lightning bolts.
A phone screen showing the DICK'S app interface, detailing how to earn 3 points daily by walking/running, taking steps, or staying active, and displaying redeemed $10 store rewards.
A phone screen showing the Miles app interface, displaying options to redeem points for various $5 gift cards and illustrating earning 3x miles for walking/running.
3 apps to turn your steps into money! 👟💸⚡️
Be incentivized💸 to get in those steps👟! Here are the 3 apps that I use to turn my steps into money! Spoiler: my favorite is Dick’s Sporting Goods! I’ve gotten so many $10 store rewards! For all these apps - make sure you read about their eligible devices! Some just use location tracking on
Kylie 💸🫶🏻

Kylie 💸🫶🏻

5642 likes

How To Reset Your Mental Health In 10 Easy Steps ✍️
Resetting your mental health is like hitting the refresh button on your browser; it’s about giving yourself a new start. ---------------------------------------------------------- Here’s how I’ve found success in doing just that: Step 1: Acknowledge and Accept The first step is to acknowl
ZINNIABEA SAGED

ZINNIABEA SAGED

16 likes

First Steps to Getting Fit Again 👟🤸🏽‍♀️
It's awesome that you're taking the first step towards a fitter you! Here's a breakdown of how to start a fitness routine when you're out of shape: 1. Consult Your Doctor 🩺 Essential First Step: Before starting any new exercise program, especially if you have any underlying healt
Ty 😍✨✌🏽

Ty 😍✨✌🏽

672 likes

Walk less and gain your time back!
First and foremost, do what is comfortable for you! Personally, if I can benefit from walking in less time...I'm doing it. 🤗 Japanese Interval Walking (giving credit where credit is due) is also called ITW (interval training walking). How to walk: - 3 minutes fast pace (4-5 mph or a spee
Natasha🩷 Nicole|The DEW Life

Natasha🩷 Nicole|The DEW Life

509 likes

Practice this movement to exercise your ankles.
#taiji #taichi #qigong #health
Taichiflow

Taichiflow

30 likes

See more