Getting in the habit of actually checking and monitoring your daily steps is a really basic tool that is hugely effective, the goal is to get 10,00 steps/day. 10000 steps roughly equates to about 5 miles. People who walk less than 5,500 steps a day are considered sedentary. In the UK the average number of steps is 5836 (in Ireland studies suggest it is more like 8000 steps/day). One little secret of medicine and social sciences is that by the simple action of measuring your steps actually improves your numbers! Your mobile phone most likely counts your steps and if you prefer a more visible accurate reminder, there are any number of wearable health gadgets that will measure your steps.
These tips should still help you get to the 10k daily goal!
- Little and Often: A few regular steps are better than one big walk. It’s better to constantly move through the day, than be sedentary the majority of the day.
- Reclaim Your Lunch Break: Use your lunch time to get outdoors into the fresh air and walk for even 10 minutes.
- Mobile Phones: Put in your headphones and make your phone calls while you walk.
- Take the Stairs: choose the stairs over the lift or escalator.
- Your Stop: If you get public transport, get off the bus or train one stop early and walk the rest of the way
- Priority Parking: Park furthest away from the supermarket door and walk the rest of the way
- Get a Dog: – they make the world’s best walking coaches!
Advice for anyone starting out exercising/doing our workouts
- Schedule your workouts in your diary, just like you would do with a work meeting and a coffee with a friend
- It can often help to do them in the morning before the day begins and pulls you off course.
- Small amounts are best to begin with – if you are not used to being active, start with even 10 minute walking intervals throughout the day and gradually build up to 30 – 40 minutes at a time
- Find an activity that you enjoy- it can be anything from walking to doing gardening – the more that you enjoy something the more likely you are to do it
- Ask a family member to join in! Why not get your partner or housemate to do some form of movement/workout with you!
Remember that all types of movement count; taking the stairs, housework and gardening are all great ways to fit exercise into the day. There are so many different types of exercise that it’s a good idea to try different activities out and see what you enjoy.
So, what are you waiting for? Lace up your trainers, get out and get moving!