Step up to the challenge
WALKING IS AN UNDERRATED ACTIVITY, SAYS MICHELLE CHILDS , ONE WE SHOULD ALL BE DOING MORE OF
FOR most of us, walking is as simple as putting on our shoes and stepping out the door. For many it’s the action we use to get around the house, get into the car or just to go outside.
But how many of us clock ourselves walking or think about how many steps we and our family should be doing?
As May is National Walking month, let’s focus on this everyday activity that is so integral to our health and wellbeing.
WHY WALK?
WALKING, in my opinion, is an underrated activity. It’s free, easily accessible and you don’t need any specialist equipment.
Regular walking has been shown to have a beneficial effect on our health and fitness levels.
Moderate levels of walking have even been shown to reduce the risk of chronic illnesses such as heart disease, asthma, stroke, type 2 diabetes and some cancers.
HOW MUCH IS ENOUGH?
THE average person walks between 3,000 and 4,000 steps a day. But to be healthy and have a positive effect on our health and fitness, we should really be aiming for 10,000 steps a day.
Children are expected to take more, not fewer, steps than their parents. Kids aged between six and 12 should aim for 12,000 steps for girls and 15,000 steps for boys.
This sounds a lot, but it doesn’t need to be done all at once! You can break up your steps throughout the day.
To measure how many steps you’re taking you could simply download a free pedometer app to your phone. Or, you can buy a pedometer or a fitness tracker, which will keep track of all activity you do – whether you have your phone or not.
GETTING STARTED
IF YOU haven’t walked much before, or aren’t very fit, don’t try to undertake all your steps at once. The safest, most sustainable way of increasing any form of regular exercise, is to start small and raise the distance as your fitness and ability levels increase.
It’s a good idea to have a comfy, supportive pair of shoes (like trainers or walking boots), clean socks and comfortable clothing.
A lightweight, waterproof jacket can make walking in the UK much more enjoyable – however, an umbrella will do for shorter walks.
For longer walks remember to take some water with you.
Start your walk off slowly and gradually increase the speed until you’re walking at as brisk a speed as you (and those walking with you) can manage.
For walking to have the most health benefits you should aim for a moderate level of intensity.
Don’t worry if you can’t walk at a brisk pace to begin with, you can work up to it over time.
FITTING IT IN
IT MIGHT seem like 10,000 or more steps is an awful lot, and such a high number can put many people off. However, fitting in extra steps can be relatively easy – here are my top tips for upping the step count:
Ditch the wheels: Most of us commute to work or school in the car, or on public transport. While this is very convenient, it makes us lazy. Adding steps into your daily commute isn’t hard. If you use public transport, get on/off a stop early in either direction and if you use the car, why not park a few streets away from your office or school and walk the last couple of minutes? If you work or go to school within a half an hour walk of your home why not ditch the car altogether? You’ll save plenty of money on parking and petrol!
Meet you there: Many of us spend a long time sitting at work. This sedentary behaviour has been proven to be detrimental to our health. Excessive sitting has been linked with obesity and is thought to slow the metabolism so we can’t regulate our blood sugar properly. To reduce the amount of time you spend seated, why not conduct walking meetings? These could be round your office, round the block, or on the way to see whoever you’re meeting.
Legs for lunch: Another great way to fit in more steps is to go for a stroll during your lunchbreak – younger children already do this at break time, however getting your teenagers a pedometer and rewarding the number of steps taken, might be a good way to get them moving. Step it up: A simple way to add extra steps is to skip the lift – especially if your flat or office is on the first or second floor. If walking all the way isn’t achievable at first, get off the lift on the floor below yours and take the stairs. Group work: Walking by yourself can be a little boring. Why not start a walking club at work? Or plan family walks for the weekend? Walking together helps improve relationships, which is great for your mental health.
Walk indoors: If you’re finding it hard to fit extra steps into your routine, book yourself in at the gym or leisure centre. Treadmills aren’t just for running on, you can also set your pace to a brisk walk. Gym staff will be able to work with you to safely increase the speed and distance you walk over time.
Chart topper: To encourage your family to take more steps, create a chart of your daily steps log. Equate steps taken to real physical milestones – eg. 58,070 steps equal a virtual climb of Mount Everest. Reward goals met with treats such as a day out.
Michelle Childs is physical activity and health manager at Life Leisure (lifeleisure.net).