In an Australian Health Survey, it was reported that less than 1 in 5 adults walk the recommended 10000 steps a day. With so many people using pedometers or smartwatches today, I was surprised by this number, as there are so many ways to walk 10000 steps every day.
Daily I hear people discuss their steps and how many they have walked that day. I personally have a goal of walking 10000 steps per day as I know it is good for my health in many ways, including weight loss.
Yes, we all know the benefits of walking daily and how it is good for our body and mind. Yet, despite the many ways to walk 10000 steps daily, it is not easy for everyone to do.
As I shift worker on my feet for many hours of the day, I sometimes find it easy to walk 10000 steps. However, I still find it important to have a routine as a shift worker and find time for healthy habits like walking and mindfulness.
The benefits and reasons to find ways to walk 10000 steps daily depend greatly on your walking goals.
Benefits of walking 10000 steps a day.
- releases stress
- clears the mind
- increases energy
- healthier mind and body
- weight management
- social engagement
- improves the mood
- enjoyment of nature
- it is not expensive
7 Simple ways to walk 10000 steps daily.
1. Start where you are at.
Many people have a step counter on their mobile phones or wear a smartwatch or Fitbit. On day 1 of walking 10000 steps, it is best to track where you are at. That
By tracking your daily current steps, you can then plan to work your way up to walking 10000 steps. If your current steps are 3000 a day, walking 10000 a day may be a big jump and something you cannot stay consistent with. Starting with 3000 and building in daily habits could see you walking 10000 steps daily within a week or two.
However, if you are already walking close to 10000 steps a day, just adding a few daily activities may bring you over the 10000 step
2. Wake up early.
One of my favourite ways to get a brisk walk in is to wake up early and walk before work. Naturally, at times I would prefer to stay in bed, however when I get back from 30 minutes to
Walking first thing in the morning is refreshing; if you walk first thing in the morning, you have completed your walking goal for the day. A morning walk leaves you no excuse not to do it later. It also leaves you time to plan your day, knowing you have ticked the box of investing in your health.
Health is another benefit of early morning walking for the mind and body. Other early morning health benefits are included in the Mircale Morning routine. Affiliate- The Miracle Morning book shares six morning habits to do upon waking, which are great for your health and help you with your personal goals.
3. Make it social.
Tell your friends and family you are walking. See if anyone wants to walk with you. Walking with friends makes you more accountable to yourself and your friends.
Social walking benefits both physical and mental health. It is a great way to meet people with similar interests and share your highs and lows. Walking with friends boosts morale and increases the walking pace. Cheering each other on every step of the way.
In the area where you live, are there walking events or even walking groups to take part in?
Where I am, there are many organised coastal walks. One of my favourites is the 5 lands walk, a 10km walk along the coast with cultural stops.
Here are some other beautiful organized walks to schedule in when you visit Sydney and neighbouring areas.
4. Walk up and down stairs.
A few ways to increase your steps are by walking up and down stairs. All are quite easy to fit into a daily routine.
- Take the stairs instead of the lift. Start with one or two floors and slowly increase the number of floors you walk up as your energy and endurance improve.
- If you have stairs in your home, go up and down them more often. Use a technique like that in productivity, where you do a task for 25 minutes and then have a 5 minute break. During this 5 minute break, walk up and down the stairs. If you have only one step. Use the step as a stepper and step up and down.
- When out for a walk, when you come to some stairs, walk up and down a few times before continuing with your walk. This is a great way to include high-intensity interval training (HIIT) into your walk.
5. Walk in during your lunch break.
I don’t know if you can walk in your lunch break. I know that my lunch as a support worker is on shift supporting my client, so I cannot go for a quick walk during lunch. When I worked in an office and had a lunch break, I used to walk in my lunch break for about 15-20 minutes. Every short walk counts.
6. Do interval walking.
Naturally, you don’t need to walk 10,000 steps in one go. Walking multiple 10 minute brisk walks throughout the day will also help with increasing your steps and improving your health.
Another way to walk in intervals would be similar to the system mentioned above in walking up and downstairs. Set yourself a timed task, and when you have finished the timed task, you are doing it. Take a
Ok, not no time. If you walk at 100 steps a minute it will take 100 minutes to walk 10000 steps. Split over the day, this is doable.
If you are out on your way to or from a location, park further away and walk 10 minutes to where you are going and
7. Have an accountability partner.
Walking 10000 steps daily is so much easier when you have an accountability partner.
An accountability partner is not someone who needs to walk with you. It is great if they can and do it sometimes. However, that is not a must. An accountability partner is a trusted friend who helps you stay accountable to the goal you have set for yourself. You can stay accountable by telling them how many steps you have walked that day or sending them weekly updates.
Discuss with your accountability partner first how often and in which way, text, phone, or message, you would like to share the tracking of your goals.
A good accountability partner reminds you to discuss your progress and brainstorm solutions to get in those extra steps.
The 7 simple ways to walk 10000 steps daily are;
- Start where you are at and increase your steps daily.
- Find more time in your day by waking up early. Commence a morning routine.
- Join community walking events.
- Include walking up and downstairs in your walks.
- Enjoy a lunchtime walk or a brief walk during a work break.
- Walk multiple times over the day. Every little bit counts.
- Walk with friends or an accountability group.
Aim to walk a few steps more every day than the previous day. Track your steps using an app or a habit tracker to help you achieve your walking goals.
Happy walking. In the comments, share one of your favourite walking tracks.
Australian Bureau of Statistics (ABS) 2013 – Australian Health Survey: Physical Activity, 2011-12. ABS Catalogue number 4364.0.55.004.