The idea of walking 10,000 steps a day rapidly became the global standard for good health. Doctors, health authorities, magazines and news articles recommended it, but it was never based on scientific research.
The campaign was launched ahead of the 1964 Tokyo Olympic Games. A Japanese company launched a successful marketing campaign for its walking meter/pedometer, the ‘mango-kei’, or 10,000-step meter, and the number 10,000 was chosen because the Japanese character for 10,000 resembles a person walking. Thankfully, subsequent public interest has led the scientific community to pay attention and explore the benefits. The latest research by the New Scientist is showing great positives for the magic 10,000 (https://www.newscientist.com/article/2420467-walking-10000-steps-a-day-really-does-seem-to-make-us-healthier/)
The simplicity of the 10,000-step goal resonates with many of us because it provides a clear and tangible target for those aiming to improve their health. A great way to begin is by taking a relaxing walk and noticing how you feel afterwards. Use this to determine a challenging yet realistic goal for you.

Try 150 minutes a week

If you don’t want to use a step tracker, walk for fitness and prefer going tech-free, challenge yourself to 150 minutes of movement per week instead.
The World Health Organisation recommends that adults aged 19 to 64 do at least 150 minutes of moderate-intensity aerobic activity each week. The UK health recommendation is at least 150 minutes of moderate to vigorous physical activity per week. It’s important to note that you can distribute those minutes however you like. Your preference could be for structured sessions of 30 minutes five days a week, short bursts throughout the week, or a series of short bursts of activity throughout the day.

Don’t worry if your walking pace is not as fast or as vigorous as you think it should be. We are all different, and the important thing is to start where you are and gradually build up your pace and length of time. Slow and steady steps will improve your health and wellbeing no matter how far or fast you go.

Get Creative

There are many ways to increase your step count without it feeling like a slog, so why not try a few of these ideas or get creative and add a few more to the list below?

♥ Music can be a great motivator. Create a playlist that inspires you to move faster and further.
♥ Walking meetings for one-to-one meetings are becoming more popular, so why not suggest walking and talking instead of meeting in the meeting room? It improves communication, makes you more relaxed, and gets you moving.
♥ Set reminders for walking or movement breaks throughout your day.
♥ Turn your phone calls into walk-and-talk calls.
♥ Challenge yourself to park a little further away from your destination or get off public transport a stop early.
♥ And for the keen beans, how about a walking desk?

Remember, every step is a step forward to increased energy and better health!

Sarah Maxwell is a multi-award winning Lifestyle Wellbeing and Fitness coach. You can find her at sarahmaxwell.com
Get in touch via email at sarahmaxwell@mail.com
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