The best ways to do your daily 10k steps without even realising
Even when you haven’t completed a workout, gone to the gym or ran around your block, you may get a notification saying that you have reached 10,000 steps for the day or have closed your exercise ring.
You may be feeling confused, as you can’t really remember doing any vigorous exercise, apart from walking a bit further than usual, yet you have completed your daily recommended exercise amount. That’s the thing about steps, you don’t have to think about it, but you’re constantly getting your steps in, even when you do the most mundane of tasks, such as walking along the shopping aisles.
The NHS recommends that adults do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week. This is because there are so many benefits to physical exercise, including a reduction in stress, boosted productivity and increased energy levels.
A great way to ensure you get your daily dose of exercise is to get your steps in. At Myles Wellbeing we asked our Co-founder and avid-exerciser, Michael McCreadie, to give his top tips on how to get your daily 10k steps in without even realising, (and without going on a walk!).
When Myles Wellbeing asked Michael why it is so important to do a bit of exercise every day, such as getting your steps in, he said: “There are hundreds of benefits of getting your steps in both physically–by improving your fitness and strengthening your muscles– and mentally–by reducing stress, anxiety and improving mood.
He added, “Getting your steps in is an easy (and free!) way to do some good with your day”.
1. Have a little friendly competition
Getting your friends involved in your step challenge is an easy way of getting some fire in your belly to hit your step goal. Sometimes when starting a new goal, such as hitting your 10k steps, some accountability in the form of a friend can really help you stick at it and provide motivation.
If you’re at work, challenge your workmates - soon you’ll all be desperate to do the coffee run! If you have a fitness tracker, add each other so you can see where your mates are at.
2. Suggest active work socials
Of course, after work everyone just wants to go for a pint, but why not suggest active socials to your workmates. Whether it’s a game of five-a-side, or something more adventurous like a high ropes course, getting up and active is going to make hitting your step goal easy. If you do still want to go to the pub…at least choose one slightly further away!
3. Try a standing desk
If you’re working from home, position your laptop at eye level, for example on a high chest of drawers. If you’re in the office, ask your office manager if they’re able to get in a couple of standing desks. Working standing up isn’t only better for your posture, but you will automatically chip away at your step goal when transferring your weight from one foot to another.
4. Stand more, sit less
Set an alarm on your phone every hour to remind you to stand up. Even if you just walk around your house or office for 5 minutes, it all adds up. Or if you work in a job where you’re often on the phone, set a rule that every time you have a call, you stand up to take it.
5. Park a little further away
If you drive into work or even if you’re just going to the shops, park further away than you usually would. Even if only by a few hundred metres, parking further away will force you to take slightly more steps. If you get the bus or tube, get off at a stop earlier.