How to walk 10,000 steps a day (even if you hate walking)

Walking 10,000 steps a day is doable, we know it can be done. We noticed that most of our SHIFT Challenge participants did even more than that.  So, we asked The Synergy Health team for help in how best to achieve 10,000 steps a day.

Walking. It's one of the first skills you ever learnt, and you would like to think you have perfected putting one foot in front of the other over the years. With years of walking behind you, some of us find it a little dull and the thought of a steps challenge or walking program unappealing. If you find yourself in this walking camp then read below to help convince yourself that walking is worth it. You'll also learn some hot tips on how you can knock out 10,000 daily steps effortlessly.

WHY WALK?

Walking can lower your risk of developing high blood pressure, high cholesterol, cardiovascular disease, diabetes, poor mental health and it can lead to fat loss. You can easily burn 500 calories a day by walking 10,000 steps. And the best thing about walking is you can do it anywhere — at work, home, or school. It’s an ideal exercise for pregnant women, overweight people, people who suffer from joint pain, people with high blood pressure, and the elderly.

To burn 500 calories a day, you need to walk 10,000 steps a day. Though it may seem like a high amount of steps, it's pretty doable. A typical sedentary person walks about 1,000 to 3,000 steps a day. With a little focus and determination, it's easy to bump that number up to 10,000.

Here are some things to keep in mind: One kilometer is the the equivalent to 1,250 steps and one mile is worth 2,000 steps. It should take you about seven minutes per kilometer or 11 minutes per mile if you are walking at a fast pace. At a Moderate pace: 10 minutes per kilometer or 15 minutes per mile. Easy pace: 12.5 minutes per kilometer or 20 minutes per mile.

You’ll need to walk about eight kilometres or five miles to complete 10,000 steps. On average, this should take about one hour and 40 minutes but will depend on your pace and stride length.

BELOW ARE TIPS THAT WILL HELP YOU REACH 10,000 STEPS:

1. TRACK YOUR STEPS

A pedometer is a device that counts the number of steps you take. It records each time the hips move up and down. Aim to check it a few times each day to see your progress. If you're short on steps, it might motivate you to take a walk during your lunch break or an after-dinner stroll.

2. CHOOSE YOUR GOAL

If you haven't tracked your steps before, you might find it really interesting to see how much you normally walk. For the first few days of wearing your activity tracker, notice what your normal activity levels are like and take some time to familiarise yourself with how many steps each activity is worth.

If your normal activity is quite sedentary and 10,000 steps seem like a difficult goal, just start small. You might decide to try to increase your activity by 1,000 or 2,000 steps a day. Every small improvement is a step in the right direction. Choose a goal that you feel is achievable and use each small success to motivate you to go further. Keeping records of your daily steps will also help you improve; keep a journal in which you log your daily step totals.

3. ENLIST YOUR FRIENDS, FAMILY OR CO-WORKERS IN A CHALLENGE

Doing anything with others is a great way to boost your motivation and enjoyment. Plus it's an efficient use of time as you can catch up while walking towards your shared goal. Tick, tick.

4. COMMIT TO WALKING.

Sure it's an easy exercise but walking 10,000 steps every day is not easy. You have to put in a lot of effort and push yourself. Unless you stay consistent and keep progressing, you won’t benefit from walking. Try to turn it into a habit by designating certain times of the day for walking.

5. WALK UP AND DOWN HILLS.

Walking on hills burns more calories. If you live in a hilly place, take advantage of the terrain. Regularly walking up and down hills will stretch and strengthen leg muscles. Walking up stairs also burns more calories.

6. SET REMINDERS.

People are busier than ever and it’s easy to forget about your walking goals. Set a reminder on your work calendar that encourages you to walk a few laps around the office every hour. Set an alarm on your phone that urges you to go for a walk before or after you eat dinner.

7. WALK AT HIGH INTENSITY.

The faster you walk the more calories you’ll burn. You should be able to hear yourself breathe as you walk. Increase the pace if you are breathing normally. Also, feel free to swing your hands as you walk.

8. GET BACK TO NATURE

Walking through your local park, beach, forest or jumping in the car to explore a new trail adds an element of adventure to your walk. It will also work wonders for your mental health as you breath in that fresh air and take in some natural surroundings.

9. EVERY LITTLE STEP COUNTS.

Here are some other easy ways to sneak in a few extra steps every day:

• Get off the bus/train one stop beyond where you live and walk home.
• Park far from the office, then walk. Save petrol money and get your steps in.
• Walk kids to school or to the bus stop, take them to the park or play some old-fashioned games like tag with them.
• Phone a friend or make a work call while walking.
• Embrace the household chores and get some steps in. Vacuuming is the best for getting those steps in.
• Walk short journeys like getting your groceries or morning coffee.
• Use the stairs instead of the elevator.
• Go for a walk with a friend or walk the dog.
• Walk to a co-worker's office instead of calling or emailing.
• Go for a walk instead of watching TV or scrolling through your Facebook timeline.
• Use different walking routes to avoid monotony.

Also if you need more motivation or information about getting out and walking we have featured some more relevant articles from GoodForYou about Walking below: