In order to achieve your daily step targets you can consciously put in exercise breaks during the day. Make it a habit to go for a short walk every hour. While your body takes a break from its usual working position your brain also takes a break; this can stimulate new thoughts and ideas.
Exercise breaks are also important in other situations where you are forced to sit, such as at conferences or on long journeys. Put in exercise breaks at all your meetings and training days. Make frequent stops on long car journeys. Walk around the car a couple of times, stretch your body and stretch a little extra if your muscles feel tight and sore. Take frequent short walks on the plane or the train; this is especially important when you fly because otherwise the risk of being affected by blood clots in your legs may increase.
Active office environment
Many employers are now conscious of the benefits of creating a workplace that is as active as possible for people with sedentary jobs. It’s not that long since offices were designed to make things as easy as possible; preferably, employees should have been able to reach everything without needing to get up. Now, in principle, the opposite approach is taken. Instead of having a personal printer beside your workstation there is a common one, where everyone goes to fetch their documents. Bookshelves are sited a little way from your desk so that you have to get up to fetch files, and the telephones are often cordless to encourage movement whilst you talk. Sit-stand desks that can be easily adjusted are also part of these efforts towards making the workplace more active, as are fewer coffee rooms. An active office environment automatically contributes to increased steps.
You can also test how many steps you normally take every minute when you are out walking. Zero your pedometer and walk at your normal walking pace for 10 minutes. Then divide the total by 10 so that you can see how many steps you take every minute. This is valuable information because it will help you to achieve your step targets.
For example, if you take 100 steps per minute and you need to take another 1000 steps by the end of the day all you need to do is to take a 10-minute walk (1000 steps/100 steps per minute = 10 minutes). This information will also help you to plan the day’s exercise: if you walk for 10 minutes in the morning and for the same amount of time in the evening you will take an extra 2000 steps every day.
Everything counts
The pedometer registers your body’s movements when you walk or dance. Traditionally, pedometers are placed on the hip. There are now pedometers that you can wear like a watch, as well as walking poles with inbuilt pedometers.
Pedometers do not work under water, nor can they register activities like cycling or shovelling snow. However, these activities should naturally be included in your daily step total. The table below shows some examples of activities that mean that you can increase your step total. The values are general and exactly how many steps you take depends how much effort you put in, how much you weigh and how long your strides are.
Tips for increasing total steps
At work:
– Take messages and internal post to your colleagues instead of phoning, texting or e-mailing them.
– Use a photocopier on a different floor to the one you work on.
– Use toilets that are a way away from your workstation.
– Walk to a tap that’s a little way from your workstation five times a day and drink a glass of water every time. The number of walks to the toilet will increase too.
– Start a walking group at lunchtime – decide a time and place where you’ll meet and take a 15–20-minute walk.
– Try out new places within walking distance to eat lunch. Take your colleagues along and make it a joint outing.
– Ignore the lift. Take the stairs as often as you can, especially upwards.
– Schedule walking meetings instead of sit-down meetings in a conference room. Fresh air and movement does wonders for your creativity.
At home:
– Put all the remote controls away. Get up to change channel or adjust the volume instead.
– Get a cordless phone and walk around whilst talking on the phone.
– Walk a few extra laps when you’re watering your plants. Think about using a small watering can so
that you often have to go to the tap and refill it.
– Set the alarm clock to go off several times during the evening; you’ll have to walk to the bedroom and turn it off.
– Clean the house more. You’ll keep it neat and tidy at the same time as you’re getting the exercise. Cleaning, mopping the floor or vacuuming can give about 3000 extra steps per half-hour.
– Walk around while you brush your teeth.
– Don’t stay on the sofa during the adverts, instead take the chance to water the plants or hang out the washing.
Outdoors:
– Gardening: Raking leaves, clearing the driveway, digging, cutting the lawn with a hand mower, weeding. You can get up to 2500–6000 extra steps in half an hour, depending on how hard you work.
– Park the car at the far end of the car park.
– Pack your shopping in smaller bags so you have to walk back and forth to the car when you’re loading/unloading.
– Walk the dog – your own or your neighbours.
– Shovel snow in the winter. The neighbours are bound to be pleased if you offer your services. Half an hour of snow shovelling is the equivalent of about 7,500 steps.
– If you have children or grandchildren – play with them.
– Take the chance to go training yourself whilst you’re waiting at your children’s sporting activities.
– Go on sightseeing walks as much as possible when you are in other places or countries – and why not go sightseeing in your home town?
To and from:
– Walk or cycle to the post office, work or the shops instead of taking the car. If your work is a long way away you can cycle a few bus-stops and then leave the bike there. Then when you get home you’ve a lovely bike ride to look forward to. A half-hour’s bike ride at a gentle pace is the equivalent of about 3000 steps.
– If you live close to work, walk or cycle the long way round.
– Walk to and from work even if you work at home. Leave the house in the morning and take a 15-minute walk before you come home and start working. Finish off with the equivalent walk at the end of the working day. The walk home can help you to put a mental end to the working day and concentrate on your leisure time.
– Trying walking instead of sitting while you’re waiting for the bus or the train.
Or go for a walk and get on the bus a stop farther on.
– Get off the bus or train one or two stops earlier and then walk the last bit to work or your meeting.
– Take frequent breaks on longer car journeys and walk around the car a couple of times.