How to easily add more movement to the day

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Do 10,000 steps in a day seem hard to reach? These easy full proof methods will encourage you to take those extra steps in the day.

The 10,000-step concept was initially created in Japan in the lead up to the 1964 Tokyo Olympics.

A study conducted by the Australian Health Promotion researchers, found that a minimum Of 150 minutes of moderate intensity physical activity should be done every week.

Better Health, in a 2019 study, found that the average 30-minute workout a day corresponds to 3,000 – 4,000 steps at a moderate pace. Hence, averaging another 4,000+ steps in the day is the extra mile to achieving optimum good health and will improve the bodies movement.

Here are the steps to achieving your goal:

1. Wear a fitness tracker

Fitness tracker - image via fitbit. #fitnesstrackers #10000steps
Fitness tracker – image via fitbit

This is possibly the simplest way to keep track of movement and exercise. Fitness trackers cost between $100-$1500 (depending on the brand and model).

You can read the fitbit’s newest trackers story here.

For example; the Fitbit Versa (retailing at $249.95) acts as a monitoring device for steps, heart rate, calories and allows music to stream from the device. Keeping tabs on the number of steps and distances walked during the day will keep the body moving at the expected 10,000 steps a day (read more at counting your steps).

2. Walk to unexpected locations

Walk to the local coffee shop instead of driving.
Walk to the local coffee shop instead of driving.

Going to get coffee at the local coffee shop with friends? Need to grab a few groceries? Don’t drive to the venues, try walking to incorporate the extra steps and get the body moving.

This also helps the environment as well as your own health. The business, 10000 steps encourages the notion of adding exercises in unexpected locations by challenging colleges and friends. Adding just a quick 30 minute walk in these unexpected moments will stimulate the mind and body.

3. Leave the commercials on

We’ve all been deep into that recorded episode of Love Island and always fast forward the ad breaks. Instead of doing this and continuing the binge worthy series without standing up, challenge yourself to how many steps you can squeeze in between this time.

4. Take a walking meeting

Did you know Steve Jobs swore by this method? Instead of sitting down in an office or coffee shop, get outside and go for a walk with your colleagues or friends.

This method will be more efficient for the actual topic of conversation than in a meeting room and is much more effective for the mind and body.

Adding a 30 minute walk this way each day or week will enhance those steps (quickly) and minimise inside hours sitting.

5. Go on a walking date or walking catch up with friends

Spend time outdoor walking with friends or on a date.
Spend time outdoor walking with friends or on a date.

Nervous about a big date or looking to add a bit of diversity to your ordinary catch up with friends or partners? Instead of doing the ordinary dinner and drinks, go for a hike or beach walk.

According to WebMD, it will add diversity and the Walking outdoors has also been shown to improve energy levels and reduce stress hormones and also alleviate mild depression.

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Maddison Langshaw

CONTRIBUTOR

MADDIE IS A FITNESS AND FASHION LOVER. MOST DAYS YOU CAN CATCH HER OFF TO THE GYM FOLLOWED BY SITTING AT HER FAVOURITE COFFEE SHOP WITH FRIENDS. HER WARDROBE IS FULL TO THE MAX AND IS FOREVER GROWING WITH HER FASHION LOVE (AND ONLINE SHOPPING ADDICTION). MADDIE IS OFTEN KNOWN TO BE HANGING WITH FRIENDS AT HAPPY HOUR OR JETTING OFF ON ANOTHER HOLIDAY ( WHICH IS ALWAYS BOOKED A WEEK IN ADVANCE).

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