If you're lacking motivation and want to shape up for summer – a pedometer and 10,000 steps a day could be the answer you're looking for. Walking daily is a simple way to support your overall wellbeing, aid in healthy circulation.
If that’s not motivation enough, take a look at all these other benefits you can gain by walking regularly...
Tips to help get you started:
- Buy yourself a pedometer and clip it on first thing in the morning and don’t take it off until just before bed.
- Write down the number of steps that you have taken each day so you can measure your progression throughout the challenge.
- If weight management is your goal it may also be useful to take before photos and note down your weight and measurements... But don't be a slave to the scale! Only take photos and measurements again once you’ve completed your challenge.
- Set yourself regular goals, for example take an extra 200 steps per day or 1000 extra steps per week.
- Keep it varied and exciting - walking the same route day after day can get boring and you'll find yourself quickly losing motivation. Plan your routes with varying levels of difficulty...Challenge yourself!
- Ask friends and family to walk with you for encouragement and support.
- Increase your incidental activity; take the stairs instead of the lift, get off the bus a stop earlier and walk to the shops instead of using the car.
- If you're currently not very active, track how many steps you usually do per day and increase this gradually. No one expects you to do 10,000 steps on the first day!
Pedometer Guidelines
Steps per Day |
Activity Level |
| < 5,000 steps | Sedentary lifestyle |
| 5,000 – 7,499 steps | Low active |
| 7,500 – 9,999 steps | Somewhat active |
| 10,000 – 12,499 steps | Active |
| > 12,500 steps | Highly Active |
Healthy Habits for Life!
It's been said that it takes about 30 days to form a habit. The starting phase is the hardest, this is why giving yourself a challenge for a minimum of 30 days is a great way to improve all facets of your life...So grab a group of friends, set yourself a goal to be able to achieve 10,000 steps a day and together you can create healthy habits for life! Please note: If you're worried about your joints or have any existing health conditions or concerns, please talk to your GP before starting the 30 day challenge.
