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7 ways you can achieve 10,000 steps a day

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7 ways you can achieve 10,000 steps a day

Thinking about taking on the 10,000 step challenge? Discover 7 useful tips that can help you achieve your goal.

The NHS has launched it as a challenge, as well as a recommendation for your health.

What’s more, Cancer Research UK were raising money by asking people to walk 10,000 steps a day for the whole month of June.

But whether you are taking up the 10,000 steps challenge for a charitable cause, or you simply want to improve your health – here are 7 tips that can help you achieve your goal.

1. Walk to work

Beat the rush hour traffic and choose to walk to work instead. If this isn’t possible because of how far you work from home, you can always park the car a mile or two away from the office. Or if you use public transport you can leave the bus or train a few stops earlier and walk the rest of the way.

2. Take an active lunch break

Instead of remaining at your desk to eat your lunch, why not enjoy your lunch on the go? Even a twenty minute walk at lunch time will make all the difference to hitting that 10,000 each day.

3. Find a partner

Need a little motivation to help hit your target? Find a friend or family member to join you. You can chat as you walk, and push each other to keep going even if your legs begin to complain with tiredness. It’s easier to go the extra mile when someone’s watching. Plus, it’s far cheaper than investing in a personal trainer!

4. Treat your dog

If you own a dog then you’re probably well on your way to hitting 10,000 steps a day thanks to the daily walk. However, to ensure you reach your target, why not treat your dog to a longer walk than usual? Or even two walks a day? You’ll increase your chances of achieving your goal, and you’ll have a happy canine on your hands.

5. Take a ‘walking break’

Regardless of where you work, try to take a break at least once an hour. This could involve making a coffee or simply going for a bathroom break. You could easily squeeze 50 steps out of each break, and every step adds up!

6. Think park not pub

The temptation to wind down at your local pub with a few drinks can be alluring at the end of the week. Try resisting temptation and go for a walk instead. You could take your family to a local park or heritage site. Walking in the fresh air will not only contribute to your daily 10,000 steps, it will help you unwind and de-stress from work too.

7. Take the stairs instead of the lift

Say no to laziness and opt for the stairs instead of the lift whenever you get the chance. You will bump up your step total, and you’ll feel a satisfying burn once you reach the top.

How many calories will you burn?

According to the NHS’s website, a person aged 45 and weighing 70kg can burn around 400kcal by walking 10,000 steps at a brisk pace (3-5mph)*.

That’s 400 kcal just from walking – not including a balanced diet or additional forms of exercise! And you can see how easy it is to reach your 10,000 step-a-day target from our tips listed above.


*NHS website, May 2017.