On May 2, I posted on Medium my Final Update to My 50-Year Old Push-Up Challenge, but as it turns out, that wasn’t my final update, and this one may not be either. I’m obsessed with the benefits of doing push-ups consistently, and on June 2, I surpassed 10,000 push-ups this year.
A Breakdown of How to Do 10,000 Push-ups In 6 Months
10,000 seems like a monster, unachievable number, and it is if you’re glued to your many screens. But let me break down how easy 10k in 6 months is with a little consistent effort.
6 months = 180 days
10,000/180 = 56
56 push-ups a day! See, I’m no hero, but consistency is a superpower.
56 = 28 push-ups two times a day or
19 three times a day or
14 four times a day or
10 six times a day.
You’re At Risk If You Can’t Do 10 Push-ups
If you’re a middle-aged man and can’t do a set of 10 push-ups, you’re at risk for cardiovascular disease, and you truly need to take this challenge. More people work from home now than ever before, and taking a 90-second break once an hour to do 10 push-ups is super-simple and critical for your good health.
According to this next video, 15 push-ups a day will transform your body. Interestingly enough, the video also cites the research about the cardiovascular risk of not being able to do 10 push-ups.
How 15 Push-ups Every Day Will Completely Transform Your Body
5 Benefits of Doing Push-Ups Every Day
- Strengthening the upper body: Push-ups primarily target the muscles in your chest, shoulders, and arms, including the pectoralis major, deltoids, and triceps. Regular push-ups can help increase upper body strength and muscle tone.
- Engaging multiple muscle groups: Push-ups are a compound exercise that engages the upper body and the core muscles, including the abs and lower back. This makes them an effective exercise for overall strength development.
- Enhancing functional fitness: Push-ups mimic real-life movements such as pushing objects or getting up from the ground. Practicing push-ups improves your ability to perform such movements, which can benefit daily activities and sports.
- Improving posture: Push-ups engage the muscles that support good posture, such as the upper back and shoulders. By strengthening these muscles, push-ups can help counteract the negative effects of prolonged sitting and promote better posture.
- Developing cardiovascular strength: While push-ups are not a cardiovascular exercise, they can contribute to an increased heart rate and improved blood circulation, especially if performed in a high-intensity manner or as part of a circuit training routine.
It’s worth noting that individual fitness goals and abilities may vary, so it’s always a good idea to consult with a healthcare professional or a certified fitness trainer before starting any new exercise program. They can provide personalized recommendations based on your specific needs and help ensure you perform exercises correctly to avoid injury.
A Bonus Reason to Do Push-ups Every Day
Photo by Koen Emmers on Unsplash
You will see positive results when you do proper-form push-ups every day. That outcome is as sure as the US President’s daily nap. Mastering this one simple daily habit and seeing the gains leads to pervasive ripple effects across your entire life, like dropping red food coloring in a glass of crystal-clear water.
You’ll realize that you can apply small, consistent daily habits to track down and conquer your other dreams. When I was at zero, I never imagined doing 10,000 push-ups. But it’s simple to get there if you’re willing to put your nose to the carpet every day, push up, and do the work.
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