So, if one of your new year’s resolutions involves getting fitter, healthier and losing weight then the sheer number of diet plans, weight-loss schemes, gym work outs and “lifestyle changes” that we’re all bombarded with every January could leave you totally confused and dumbfounded as to which is the best route to better health.

Well, the 10,000 steps a day challenge is one of the simplest ideas to get the nation fitter, leaner and healthier in 2017. The idea is pretty simple – aim to walk at least 10,000 steps every day, because walking more is a brilliant way to be more active, burn more calories and get fitter.

Walking is easy, cheap (almost free if you’ve already got a comfy pair of shoes you can walk in!) and almost any able bodied person can do it. And with a few tweaks, it’s easy to fit into your daily routine too.

The average person walks between 3,000 and 4,000 steps per day, so to walk 10,000 is more than doubling the average. It sounds like a lot, but really it isn’t – it’s approximately 5 miles. If you do this at a moderate pace (3-5 mph) then the average person can burn about 400 calories a day. Just making this one change to your lifestyle will mean that you could lose 3-4 lbs a month in weight, as well as increasing your fitness, metabolic rate, heart health and overall stamina. Sound good? If the thought of 10,000 steps a day sounds scary, then here are some hints and tips on how to walk 10,000 steps a day……

• Invest in a pedometer or fitness tracker so you can accurately count your steps – and see how much you’re improving.
• If 10,000 steps in one go seems completely unattainable then try adding just 300 a day to your goal. Increase the goal every day.
• Use the stars instead of the lift.
• If you work in an office, walk to see a colleague in the same building rather than phoning or e-mailing them.
• If you use the bus, get off a stop early and walk the rest of the way to your destination.
• Walk the children to school if you can, and home again.
• Invest in a dog! A four-legged friend will need a walk whatever the weather, or however tired you think you are!
• Escape from your desk or table at lunchtime and use your break to go for a walk.
• Aim to do longer walks at weekends or evenings. This is a great way to explore your local area.
• And how about joining your local walking or Ramblers group?
• Find a walking partner to join you for longer walks. Not only will the company make the walk more interesting, but if you plan to meet for a walk you’re less likely to let someone else down.
• Try a “Power Hour” – choose an hour each day to try and accumulate the most number of steps possible. Try going for a power walk.
• Learn to be inefficient – in a busy working world where time is of the essence, we have taught ourselves to multitask and often combine several chores in one fell swoop. Learning to be “inefficient” can help you add steps to your daily count -clear away the dinner plates in three trips to the kitchen rather than one wobbly load, or take each bin bag out separately, rather than struggle with lots of bags in one trip.
• Walk while you’re on the phone – don’t sit on the sofa while you chat to your best friend. Pace the living room, climb the stairs repeatedly, do circuits of the garden…..
• Stay committed. It won’t always be easy, but nothing worth doing is. And you’ll get a huge sense of satisfaction every day knowing that reaching your daily goals will help you reach your long term fitness goals.

Happy walking 🙂

Image by Dimitris Kritsotakis