Simple ways to add more steps into your day, according to an expert
Many people believe that 10,000 steps a day is the magic number for better health, but is that really the case, or just an old wives' tale? A new study led by researchers at the University of Sydney in Australia, suggests a more realistic target might actually be 7,00 steps per day.
After reviewing data from dozens of global studies involving tens of thousands of adults, researchers found that walking 7,000 steps daily appeared to offer strong protection against several health conditions - including a 25% lower risk of heart disease, a 14% reduced risk of type 2 diabetes, a 38% drop in dementia risk and a 22% reduction in depression.
In fact, compared to those who walked just 2,000 steps a day people who reached 7,000 steps were 47% less likely to die during the follow-up periods of the studies analysed.
However, the researched pointed out that "10,000 steps per day will still be better than 7,000 steps," with the higher step count offering even greater health benefits.
So how can we easily add more steps into our day? According to a fitness expert, here's how...
Park further away
Andy Carr, master trainer and head of fitness for Snap Fitness UK, says: "People tend to park in the nearest possible place to their office and spend a fortune on parking, but often the cheaper or free parking spots are further away."
"Choose a parking spot further from the entrance. It might only add a minute or two to your walk, but over the course of a week, it makes a difference."
"If you have a designated parking spot, I recommend getting to work 15 to 20 minutes early and going for a walk around the block. Give yourself that extra time to get your steps in rather than rushing into work."
Take walking meetings
"We like to take our meetings out on the road when we're in the office," says Carr. "Walking meetings are particularly good for in-person meetings. We have a couple of parks near our office, so we often go for walks around one of those during a meeting."
"It gets everyone moving, means we are getting some fresh air and gets everyone off to a good start of the week. If the meeting is online, just pop some headphones in and go for a stroll."
Set a timer to move every hour
Carr states: "A gentle reminder to stand up and take a short walk every 60 minutes can really boost your NEAT movement."
"NEAT movement stands for Non-Exercise Activity Thermogenesis, which basically means all the calories you burn through everyday activities that aren't structured exercise all add up and play a huge role in overall health and weight management. If you've got a day stacked with calls, and you've got a five-minute break at the end of them, get up and have a stretch and go for a walk around the house or the office.'
Buy a walking pad
Carr recommends buying a walking pad, as they are 'booming in popularity.' Carr states: "You can use them when you are having a meeting and don't need your camera on, or when you are watching TV. They are a great way to get some movement and extra steps in during activities that you'd usually be sedentary for."
Use the stairs
"It sounds simple but choosing stairs over lifts or escalators is a quick way to boost your step count and get your heart rate up at the same time," Carr recommends.
Walk during TV time
Carr suggests doing more walking whilst your watching the TV.
He states: "Try pacing during ad breaks or marching on the spot while watching your favourite show. It might feel a bit odd at first but it's an easy way to move more without sacrificing your downtime."
Make chores count
Doing the housework and gardening is the perfect opportunity for get in extra steps.
"A lot of people save all their housework and chores for the weekend, but I recommend spreading them out across the week so you get some movement at the end of your work day," suggests Carr. "There's various different jobs around the house that can all add to your step count activity such as hoovering, cleaning and mowing the lawn."
Get social with your steps
"Instead of meeting a friend for coffee or a meal, suggest a walk instead," recommends Carr. "It's a great way to catch up, get some fresh air and move at the same time."
|You can also go to a pub, but adding in a walk beforehand helps you get some extra activity in. I'd also recommend going to a local parkrun as they are a great opportunity to socialise with new, like-minded people that are interested in being active."
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