Can you step up to the walking challenge?

Can you step up to the walking challenge?

The tube walking map is helping Londoners get more steps into their day. But it shouldn’t have to take a tube strike to get you walking more. What will help you reach your recommended 10,000 steps a day?

  1. Remember the benefits. The Walking for Health report reminds us that a daily 30 minute walk lowers our risk of diabetes and heart disease, reduces cholesterol, improves sleep, and keeps us alert. Do it briskly and walking is even more effective than running
  2. Perfect your technique. There are three simple rules to effective walking. Tighten your stomach muscles. Don’t slouch. Let your arms swing naturally. Practice on the treadmill at the gym and take advantage of those mirrors while you're at it to check you're standing upright, stomach pulled in and shoulders back.
  3. Embrace technology. Our smartphone could help get us up and out. Moves tracks your daily activity simply by keeping your phone on you. Map My Walk has over 70 million walks to choose from. Or maybe a simple pedometer is all you need for your Android or iPhone 5s.
  4. Pace. Don’t just stand there – walk while you’re thinking, waiting, brushing your teeth, talking on the phone. Up those numbers and burn those calories.
  5. Grab walking opportunities. Could you have walked to your colleague’s desk rather than emailing? Walked to the shops? School? Used the stairs? Walked to the gym? Make a rule that if it’s less than a mile – you walk! 
  6. Get everyone involved. A big chart on the wall and pacemaker for everyone at work (or home) would get those legs moving. Whoever walks the most steps wins an award or their choice of film to watch!
  7. Add short term goals. If you can’t manage 10,000 steps, aim for smaller targets.  Take an extra 1,000 steps every day for a week. Remember, an extra mile a day (2,000 steps) equals 100 calories.

How many steps are you walking each day? Get creative and let us know how you upped your numbers!

 

Comments

Phillip H.
24 June 2014

Phillip H.

Londoners can be fitter than most because we have to walk; far too much hassle to drive!

Roger B.
22 June 2014

Roger B.

I don't think I'd be barefoot in London - but I like the mile rule. It isn't that far despite what some people seem to think.

Emma C.
19 June 2014

Emma C.

Interesting that walking is more effective than running. I prefer to run as you get red faced and puffed out. What about power walking, I wonder?

Mike D.
19 June 2014

Mike D.

I tend to cycle everywhere rather than walk. I guess that doesn't count.....

Clare R.
19 June 2014

Clare R.

I'm shocking when I'm in London - I look out for journeys with the shortest amount of walking between tube trains. Definitely time to change that mindset.

Elliot M.
18 June 2014

Elliot M.

Isn't it crazy how few of us do any walking at all. It's the easiest thing in the world and should be so natural to most of us, but we insist on sitting on our bums all day. Lazy!

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