How many steps would you take in a day? Have you ever thought the number could make a difference in the long run?
Well, according to current theories, setting the bar at a daily 10,000 steps can have a major impact on our health and wellbeing.
Why 10,000 steps?
The origins of the 10,000 steps a day philosophy can be traced back to the 1960s, when Japanese researchers determined that the average person walked 3,500–5,000 steps a day but needed to increase this to 10,000 to improve health and lose weight.
In 1965, Japanese doctor Dr Yashiro Hatano marketed a pedometer called manpo-kei (translated as 10,000 steps meter in Japanese), after he claimed his research allowed him to conclude that 10,000 steps a day led to the proper balance of caloric intake and activity-based caloric expenditure.
However, while it’s an easy-to-remember figure, the World Health Organization has also highlighted the importance of tailoring your aims to individual circumstances and fitness levels.
Taking the challenge.
If you do want to set 10,000 as a benchmark, you’ll be walking approximately eight kilometres a day, which (depending how quickly you walk) amounts to one hour and 40 minutes of physical activity.
Not convinced it’s possible? Here are some tips from the I Quit Sugar team to help you put your best foot forward.
How the IQS team step up the challenge.
I Quit Sugar: 8-Week Program coordinator Matt says, “I walk to and from work. Of a morning, it’s a great way to wake myself up and at night it’s the ideal way to chill out and people watch.”
Program manager Kate’s words of wisdom? Weekend walking. “I’ll walk to the shops or my brunch date. I even park on the opposite side of the carpark.”
And this from our senior web developer Jeremy. “On the weekend, when my girlfriend drags me out shopping, I hit 10,000 easy! During the week basketball helps me make those steps up.”
IQS’s writer, Rachel reckons, “everyone should use a pedometer (even on their phone). It just keeps them accountable and moving.”
According to marketing executive Alyssa, “I take the stairs instead of the lift and I also get off the train a stop (or few) earlier and walk the final bit to work.”
And here’s a final bit of advice from our senior writer and editor Camilla. “I always plan to either walk to or from a social event, be it a dinner, a party or a weekend activity. It gets my steps up and keeps my carbon footprint down (plus I save money on petrol/cabs).”
How does Sarah reach her 10,000 steps a day?
Sarah is also a fan of incidental activity. In fact, she says, “My #1 trick for staying fit… I walk. And I walk. And I walk. To get more walking into your day, walk to work, to meetings. And parties. Don’t use excuses. I also download radio apps and books so I can walk and learn.
“If possible, I have walking meetings. I also book in phone calls with people and plan to walk and talk in that time slot. I think better this way, too and am more mindful. And finally, I have walking dates. Cafés can be tedious; meet your mate for a takeaway coffee and stroll.”
How many steps do you aim for each day and how do you reach this target?
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