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Tips to make it more manageable

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Ten thousand of anything seems like a lot, but When it comes to stepsIt can be achieved more than you think. Sure, it’s often tough for those of us who are still working from home (pre-pandemic, commute to work, lunchtime rush to eat, hourly periods around the office. Record up to 10,000 steps and beyond), but it is still possible.

We spoke to some personal trainers and fitness experts to discover some of the easiest ways to increase your steps without trying — or at least without changing a lot in your life.

The benefits of walking cannot be underestimated. Studies have shown Walking has positive effects on fitness, resting blood pressure, blood pressure control, depression, and prevention of cardiovascular disease risk. Walking at 5-8 km/h uses enough energy to account for 150 minutes of moderate exercise per week Recommended by the NHS.

Most of us are aware of how good this moderate exercise is, but we don’t always do the work. Before the pandemic, a survey of 2,198 adults was conducted by YouGov and Commissioned by Cancer Research The UK found that 52% of UK adults walk around 2,000 steps per day on average. When lockdown restrictions were imposed, that number increased as people couldn’t use public transportation and made walking a priority (remember those government-enforced lanes on lockdown?).

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Since then, though, walking is no longer the main attraction today. So how do you perform these steps now?

How to Walk More During WFH

The simplest way to reach the 10,000-step goal is to break it down into bite-size chunks. If you work from home, this could mean:

  1. Takes 10-15 minutes walking Before you start your shift
  2. After you get your lunch break, take it Another 15-minute walk to digest your food
  3. Aim to end the workday with a 15-minute zigzag to process any thoughts you might have before moving on to the downtime.

Dividing it like this doesn’t just mean you’ll get what you want 30-45 minutes of exercise a dayBut it will also give you ample opportunity to enjoy the fresh air and all the mental health benefits it brings.

How to increase steps when working in the office

There are little things you can do if you’re commuting to work, says Martina David, a researcher at Gymbox.

Walk to the station in the morning

David says stylusR: “Leave a little earlier and walk to the station or to work. If that’s a lot of walking, get off a stop or twice and walk the rest of the way.”

Use your lunch break to get moving

“You should too Make full use of your lunch break,” she adds. “And Use it to move. Get out for some fresh air and take a walk. It will help you clear your mind and help with productivity levels when you get back.”

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Take steps in the gym

On your way home from work, you can do the same trick of getting off early and walking the rest of the trip. David shares another tip: “If you plan to go to the gym before or after work, using the treadmill as part of a warm-up or cool-down is another great way to add some extra steps.”

move more

Another way to achieve your goals is to change how often you move, says Nicola Basger, psychotherapist and personal trainer.

She explains how most of us don’t mind taking a break at work (checking phones, browsing Twitter, etc.), but we often feel like we have to stay at our desks. But we can use those breaks to get up and move around, she says.

Move every 45 minutes

“We know we have Brains work better in short periods“, Says Barber. “So set a timer for every 45 minutes (for about four times a day) to get up and move around — walk around the office, go out in the park, walk up and down the stairs.

“Four 15-minute breaks equal an hour of exercise a day—that can’t be inhaled! And when you combine that with the rest of the movement, you’ll soon be up to those 10,000 steps and then some every day. And your mind and body will thank you for that.”

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two women walking
You can go at lunchtime or take a walk after work with a friend

What if 10,000 steps isn’t a realistic goal?

Although 10,000 steps might be the recommended amount – or At least the normal amountSome say, About 7000 is enough It may not be a realistic goal for everyone.

So how do you start working toward this kind of goal?

Start slowly if 10,000 steps is too big at first

Fitness expert Sarah Kraske, who owns the F45 . Gym, tells SELF Barber: “if I were New to fitness Then you may want to start at the bottom and build up gradually. Walking is one of the best ways to exercise because it doesn’t require any equipment, and you can do it at your own pace and in your own time. Simply include it on your daily commute to the store or a little walk for your mid-morning coffee.

“If you have been inactive lately, I would suggest it start slowly, maybe alternate days to start with, start with fewer steps and then build on that. When you start to feel more capable, you can consider building additional items to improve your fitness.”

Find a realistic walking plan every day

She recommends sticking to a plan that seems realistic to you. Walking 90 minutes a day may be too much, but two to three minutes of walking can be easy to manage. You can then add to that amount.

Play fast and have rest days

Craske adds: “Look at your current average daily step count and build a small increase. For example, if you are currently working on 4,000 steps per day, increase about 20% each day so that your goal is 4,800 each day for the next week etc. You’ll find that you put together the steps easily once you really start tracking them. If you start to feel tired, it’s OK to cut back on your rest day or have a rest day.”

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She says you can too play fast Walk briskly for five minutes and then a little slower the next day to improve your speed and cardiovascular health.

Why should you walk every day

So if you’re trying to get fitter, you may want to start by increasing your step count. You can also complete this with an extension fitness regime In the gym or any other form of exercise. In addition to the physical benefits, walking has a positive effect on our mental health as well.

Kraske adds, “Walking and being active can improve health conditions like high blood pressure and improve your immune system. Walking also provides great benefits for your mental health because it gives you time to be outside, disconnected from phones and emails. Taking time to see what’s going on around you is A great escape from being at home within the same four walls or staring at screens all day.”

Shall we take some steps then?

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