One step at a time

12 steps towards taking more steps

Walking is good for you — there’s no argument about it. But despite this, most individuals are not walking enough.

Fitness tracker devices often recommend reaching 10 000 steps in a day. While this may be achievable on some days, it can be a step too far to achieve consistently. Fortunately, the 10 000 step rule is not grounded in science and this number needn’t scare you off. The Strove app will start rewarding you from 4 000 steps, so start there and build gradually.

Increase your daily movement by giving the following ideas a try:

1. Park further away. The extra steps count, especially considering you’ll need to walk back to where you parked your car.
2. Take the stairs. This applies when you’re going both up and down.
3. Walk; don’t drive. As a bonus, you’ll save on fuel costs too.
4. Keep a pair of comfortable clothes and shoes nearby. You’ll have no excuse to skip a lunchtime walk around the block during your workday. Consider asking a colleague to join you for company.
5. Move your cell phone further away. You’ll have to get up each time you want to use or check it.
6. Find a walking friend. Committing to joining someone will make you more likely to show up each time.
7. March at your desk. Set a timer for 1–5 minutes and march on the spot. Repeat this a few times throughout the day and your daily step count will soar.
8. Go the extra mile. Add a few more minutes to your usual walk or take a walk around the block.
9. Make walking fun. Listen to a podcast or download a good playlist to keep your mind occupied.
10. Ditch digital communication at your workplace. Walk to your colleague and have a conversation face-to-face.
11. Do a quick clean-up. Not only will your space be neat, but you’ll likely rack up hundreds of steps.
12. Make multiple trips. Carrying all of your bags inside in one go is an impressive feat, but making multiple trips will be better for your step count.

Don’t underestimate the power of small changes. Those extra steps add up fast.

Gabriella Florence | Sports Scientist