With many more of us working from home at present, and the winter weather being less than inspiring, a lot of us are finding that we are moving far less than we did during the summer. Your motivation for exercise now that the seasons have changed may be out the window, and if you already have a smart watch, you may find that your daily step count has reduced dramatically. We all know that we should be aiming to walk 10000 steps a day, and at the moment I am lucky if I am reaching half that, some days not leaving the house at all. It;’s not healthy and it’s got to change.
Go for a walk / run on your lunch break
If you are working from home all day, you may find that the only real walking you do is to and from the fridge. Why not set the alarm and make a conscious effort to go for a walk / jog or short run your lunch break – even if just for half an hour. Walking for 30 minutes at a reasonably fast pace will not only increase the number of steps you take but also raise your heart rate and boost your melatonin which will help you relax and sleep more easily when you finally switch off for the day. Plan a route around your local park, discover some hidden treasures around your local area or simply do a fast paced tootle around the block – it all helps work towards your 10000 steps a day! If you can complete the odd errand like posting a letter or scooping up some milk on the way around, even better!
Arrange walking meetings
In 2020 more than ever – meeting colleagues or friends outside in the fresh air to catch up rather than on video conferencing or face time can not only be good for your fitness levels and step count but also your mood and wellbeing too. When deep in conversation with someone else you can very quickly forget about how far you’ve walked and clock up a few kilometres before you even realise!
Walk to the school run
Obviously we don’t all have the luxury of having lots of time in the mornings, but if you are working from home and are able to do so, walking to and from the school drop off and pick up is not only sometimes a far less stressful option, it’s also often just as quick and more eco-friendly too. If your child is happy walking, the 20 minutes there and back to and from the school twice a day is a sure fire way to boost your step count closer to 10000 with minimal effort!
Pace whilst on the phone
How many phone conversations do you have a day at work? Do you generally sit down for them? Why not stand up and pace the floor instead? As crazy as this may sound, standing up actually helps project your voice too, making you sound more confident in what you are saying. Slowly walking around your living room whilst you talk is an easy and effortless way to increase your step count, stretch your leg and avoid eye strain / poor posture by getting up and away from your desk.
Dance before bed
At the end of the day, myself and the kids love a bit of a dance party in the living room. A mini disco if you will! We stick our favourite songs on the Alexa, and have a good old boogie to some classics, whether its Christmas songs, 80s power ballads or electro punk; we find any soundtrack with a good beat and we dance our little hearts out.
Find a walking buddy / join a virtual walking group
During lockdown virtual walking groups have become a real lifeline for many people, with participants signing up to try and reach a set target of 10000 steps a day or a certain distance by the end of the month. Not only is this great motivation and encouragement to get you moving, but it can prove to be a great way to connect with other like minded people who can soon become friends and a support network too. Most come with facebook or social media groups so people can share photos, stories and details of their daily walks. If you’re looking for something like this the Virtual Walking Groups from This Girl Runs are a great place to start.
Enter a challenge
Why not create a challenge with a group of work mates and ask your employers if they’d be willing to donate a prize for the team member who walks the most steps in a month? If you are of a competitive nature, colleagues competing against each other, even if for glory alone, can really motivate you to get out there and increase your steps before bed. Just when you’ve packed your trainers away and think you’ve got a steady lead on your team members, Maureen igoes for a quick dog walk after dinner and knocks you off the top spot. Don’t be complacent and do a few laps of the garden before bed!
Embrace the science using a fit bit or sports watch
Again for those who like to be competitive, treat yourself to a fit bit or smart watch where you can track not only your step count but your calories burnt and distance covered. You can link up with friends to share data, create challenges and get visual medals and rewards for achieving your goals. If its Garmins or fit bits specifically you are after, you can usually pick up some great bargains on these in the Black Friday, boxing day and VIP Next sales too, so keep an eye out for these.
Stair Climbs
If all else fails and you don’t live in a bungalow – embrace the stair climbs! Set your alarm for 15 minutes and climb up and down the stairs as many times as you can. Whilst this option isn’t the most efficient way to boost your step count number, its also great for your leg muscles, toning and booots your heart rate.
Make the most of the great outdoors
We are members of English Heritage and National Trust here; and packing up the family for a nice walk in the great outdoors, particularly when there are lots of beautiful gardens, landmarks and rural views to explore, is a great way to increase the step count, have a socially distanced catch up with friends or blow the cobwebs away.
There you have it – 10 ways to increase your steps to 10000 a day. How have you increased your step count in 2020? Do you walk 10000 steps a day?