10k steps a day – how to complete your mission

Staying fit and active plays a significant role in leading a long and healthy life and reducing the risk of developing serious health concerns. However, many people can find exercise a daunting prospect or struggle to fit it into a busy lifestyle, but it doesn’t have to be that way with the 10,000 steps a day challenge. 

Whilst 10,000 steps may sound like a huge number, you’d be surprised at how simple and easy this goal can be to achieve, by making some small changes to your everyday activities. 

What is the 10k steps a day challenge?

The 10k steps a day challenge is a health initiative geared towards getting the population more active and thus healthier. The NHS health guidelines recommend that everyone should do at least 150 minutes of exercise a week to stay fit and healthy, and walking can contribute to all or some of this.

The benefits of walking 

By setting yourself the challenge of walking 10k steps a day, you can find a practical, fun and relaxing way of getting more active. 

Walking is often overlooked as a form of exercise, but there are numerous benefits to walking, especially for those who are used to doing little or no exercise. Regular brisk walking can help build stamina, burn calories and give you a healthier heart. 
One of the best things about walking is that it can be done anywhere, anytime and in any weather. It doesn’t matter if you walk around your home, the office, the park, get off the bus a stop early or walk the kids to school, all these steps will count towards your 10,000 steps a day. 

For those who currently do little activity, walking is an excellent introduction to exercise, as it allows you to gradually build up your fitness levels and speed, whilst burning calories in the process. According to the NHS, a person aged 45, weighing 11 stone, can burn up to 400 calories a day by briskly walking 10,000 steps (3-5 mph).  

Sticking to the steps

Introducing exercise into your daily routine is one thing, but sticking to it can be the real challenge.  Here're some tips on how to keep up with your 10,000 steps a day, so it will soon become a healthy habit. 

• Keep things fresh – there’s nothing worse than repetition, so find new walks to keep your exercise varied and interesting, that way you’re more likely to stick to it.
• Find a walking buddy – if you find solitary walking dull, find a walking partner. Having someone to chat to on your walks can make the steps go a lot faster.
• Up the tempo – a great way to spice up your walks and keep motivated is music. Invest in an MP3 player with your favourite upbeat songs or podcasts to listen to as you walk.
• Make it part of your day – having a purpose with walking can help keep you motivated, so make it part of your daily routine to walk to work, to the shops or walk the children to school; that way it will naturally embed itself into your lifestyle.
• Join a walking group – there are numerous walking groups available, so why not join up and meet like-minded walkers and make a hobby of it.

How can I monitor my steps?

Keeping track of your steps is easy, just invest in an inexpensive pedometer device that attaches to your waistband, belt or wrist and start walking. It will calculate how many steps you’re taking each day, allowing you to keep on target. Plus, with all the technology available nowadays, you can also choose to monitor your activity by installing a pedometer app on your mobile phone, which will help you keep track of every step you take. 

The 10,000 steps a day challenge can be a fantastic way to get you and your family active and healthy. The small changes you make with walking more can have dramatic long-term effects and give you great pleasure too.