BIG CHANGES START WITH SMALL STEPS
TIPS & TRICKS
Depending on your stride length, 10,000 steps can equate to anywhere from 4.5 to 7 miles (approximately 7 to 11 km). Don’t worry though, you don’t have to do all your steps in one go and you will naturally accumulate steps through your daily activities.
Below are a few tips and tricks to help you increase your daily step count. We also have our handy step guide at the bottom of the page to give you a rough idea of the number of steps for different activities.
If you have any other tips we would love to hear from you! You can email us your tips to us at firstname.lastname@example.org.
Big changes start with small steps!
JOIN A CHALLENGE
OK, we will admit to a small amount of bias in this one… The tips and tricks below will help you to increase your steps but joining a challenge will motivate you to do more steps in the first place! Challenging friends and colleagues can also inject a bit of healthy competition which can also provide a great motivation.
TAKE THE STAIRS
Ditch the lift/elevator/escalator and take the stairs. If you work at the top of a skyscraper, split the journey and walk a few flights by getting off one floor earlier and then add another floor every couple of weeks.
Every time you go up the stairs go up-down-up, thus tripling your steps up those glorious stairs. Small changes can make a big difference.
LEAVE THE CAR
Leave the car at home for small journeys such as the school run, to the high street, the weekly shop or other quick nips out and really see the step count add up.
PARK NEAR THE EXIT
Whenever you park, park at the far end of the car park near the exit. It’s generally much easier to find a space and a great way to get in a few extra steps.
ONE STOP EARLY
If you use the bus, try getting on one stop later or off one stop early and walk the rest of the way. This trick can also be used on inner city trains as well but is not recommended on national trains where the stops can be 50 miles apart!
Habits become our way of life. The easiest way to cultivate a habit is by setting yourself a goal of completing one-minute of that activity every day. So, whether it is walking, running, swimming, or cycling, get out today and do a minute. Then repeat tomorrow, the day after and every day after that. You’ll be amazed at how quickly you’re happy to do a few minutes more because the hardest part is just getting out there in the first place!
FIVE MINUTES EARLY
Leave for appointments 5-minutes early and take a longer route round. It is easier to extend activities that you currently do rather than try to find other times to add a new activity to your day. This is ideal for those busy mums and dads on the morning and afternoon schoolrun/runs. You may as well enjoy the scenery too!
ROUND THE BLOCK
Before getting in your car in the morning or after getting back at night go for a walk around the block. Your shoes are already on.
Keep a pair of comfy shoes under your desk at work or in your car, that way you always have the option to go for a walk at lunchtime and get that extra dose of Vitamin D.
JOIN A CLUB
Being part of a walking group, running club, etc. can be a great motivator to get out on a regular basis, meet some like-minded folk and, of course, up your step count.
THE LONG WAY ROUND
Take a slightly longer route on your normal journeys, a great way to not only increase your step count but also explore new surroundings.
We have saved the most controversial for last… It can sometimes be easier to change habits by making a one-time decision rather than trying to make ongoing changes. So, buy a ferret. Ferrets need walking (we think) which means you will need to walk it, thereby increasing your steps.
HANDY STEP GUIDE
What you need to do to complete your 10,000 steps per day differs depending on several factors, including: terrain, type of activity and stride length. Various studies have researched the activity required to hit 10,000 steps, these conversions are an estimate but act as a good guide if you are looking at what will be required.
Adapted from: America on the Move; Healthy Steps to Albany; Concordia Plan Service; Hoeger WWK, Bond L, Ransdell L, Shimon JM, Merugu S. ONE-MILE STEP COUNT AT WALKING AND RUNNING SPEEDS