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How to get 10,000 steps in every day

Are you currently on a fitness step challenge? Or maybe you just want to become healthier, more active and lose some weight along the way?


Here are our top 2 creative and effective walking tips for hitting your step goals, written by an Exercise Physiologist!



Firstly, how far is 10,000 steps? Depending on stride length and speed, this may equate to approximately 8km or around an hour and 40 minutes walking time.


For those that have a desk job, are inactive or quite time poor… this can seem quite daunting!


However, don’t worry, your step goal doesn’t have to be completed all at once. In fact, studies have proven it’s beneficial for your body to move regularly throughout the day, rather than sitting down for 9hrs and then getting in all your movement within the singular bout.


So, that brings me to our first tip!


Tip #1 : Break your step goal up into smaller bites to be performed throughout the day


Keeping with the “10k steps” theme, it can be quite difficult to knock that out all at once (unless of course you have the time). So, instead try this:


Example 1: 3x approx 3-3.5km walks.

This may look 35-40 mins walking in the morning, during your lunch break, and in the evening.


Example 2: 5x 2km walks

This may look like 20 mins walk before work, mid morning, lunch, mid afternoon and the evening. Of course, if you’re unable to do a mid morning or afternoon session that’s okay, just aim to get that session in as well at another more suitable time.


These options are just examples, but since everyone has different lifestyles and work hours, the best thing to do is simply apply the principle above of breaking up your step goal into smaller structured bouts, in order to consistently hit your goal.


Tip #2 : Incidental walking


Incidental walking is one of the best methods to keep your steps constantly ticking over throughout the day, so that you’re less likely to be left with a huge number of steps to complete by the end of the day.


What does this mean? Essentially, replacing non-movement with movement, or creating a little bit of extra movement than you otherwise would. For example, this can be simply getting off the bus 1-2 stops beforehand when traveling to and from work, in order to replace time spent sitting down on the bus with bonus extra steps.


This can be applied to driving as well. Simply park a bit further away from your destination (such as work or the supermarket) than you normally would, in order to gain some extra steps for your goal.


A further example, if you’re a coffee lover at an office job, each time you pop out then pick an option that is not the most convenient, but rather one that is a few minutes walk away.


Struggling to find a walking routine/program that fits your lifestyle?

An exercise and lifestyle management expert, such as an Exercise Physiologist, will be best suited to help you reach your health and fitness goals.


If you live in Sydney, we offer Exercise Physiology services at our Chatswood and North Sydney locations. Click the button below!



Alternatively, if you’re not from Sydney then we also offer Online Coaching as an option. Click the button below to learn more!



Interested in reading up on more of our health, fitness and injury prevention blog posts? Click here

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