10 Ways To Increase Your Step Count This National Walking Month
Did you know that May is National Walking Month? In the UK, National Walking Month is an annual initiative with the intention of promoting the benefits of walking for physical and mental health and encouraging people to get out and walk more. It also aims to promote walking as being beneficial for the environment.
During National Walking Month, various organizations, including charities and health groups often organize events, challenges, and campaigns to inspire people to incorporate more walking into their daily routines. In this blog, we outline some of the key benefits of walking and 10 simple ways to increase your daily step count.
A 2011 study found that a sedentary lifestyle, for example jobs and hobbies that mean you are sitting for most of your days, increased the risk for symptoms of depression and low mood.
Move More For Better Physical And Mental Health Outcomes
Results from population studies find that too much sitting is a major risk factor for lifestyle diseases such as obesity, diabetes, and cardiovascular disease.
The good news is that despite how sedentary your job or lifestyle might be, breaking your day up into regular intervals for a bit of walking adds up to a lot more steps taken by the end of every day! Our bodies are designed to move! This includes walking and brisk walking.
Benefits Of Walking
Walking is an under-appreciated form of exercise. When we hear the word “exercise” we typically think of more complex activities such as running, HIIT classes, spin bikes, or lifting weights. Whilst these activities can be great, walking also has a huge set of benefits.
Whether you are new to exercising or a fully fledged athlete, getting your steps in each day is hugely beneficial for both physical and mental health. It’s also flexible, free, and you can make it fun!
Let’s take a look at some of the most important benefits of walking:
It is a low-impact exercise that is gentle on the joints, making it suitable for people of all ages and fitness levels. It can help reduce stiffness and improve flexibility.
It improves cardiovascular health and blood circulation
It supports healthy weight management
It helps strengthens bones and muscles
It improves mood
It can reduce feelings of fatigue and improve energy levels, this can in turn support better sleep
It has been linked to improved cognitive function and a reduced risk of cognitive decline as you age
It supports blood glucose regulation, in particular a 15 minute walk taken after meals has been shown to improve blood glucose uptake by the cells
It can stimulate digestion and help to regulate bowel movements, reducing the risk of constipation and promoting a healthy digestive system.
It supports immune function by promoting the circulation of natural killer cells, white blood cells and other immune system warriors that help the immune system to work more efficiently and fight colds and viruses.
The great thing is that even just a small amount of additional steps each day can start to make a significant difference over time. Just think how many extra steps it will add up to per week, per month, and so on.
Here Are 10 Simple Ways To Increase Your Steps
1) Break your day up with walking breaks - Set a timer to remind yourself to get up and move every hour and walk up and down the stairs, march on the spot, jog on the spot, do a lap of the garden or room a few times, and if you have more time, go for a walk around the blog.
2) Make a point of walking up and down any escalators you use
3) Make a point of taking the stairs instead of the lift
4) Leave the car at home more often and walk or cycle instead, for example when you have local errands to run.
5) Make a point of parking further away when you drive somewhere.
6) Walk while you wait - Instead of sitting whilst waiting for a train, bus, or appointment, walk! Walk up and down the platform, area around the bus stop or waiting room.
7) Join walking groups to get you out walking with friends or new people, making it a social activity can make it more fun.
8) Meet up with friends for a walk rather than to go and sit somewhere. It's a great way to catch up while getting some exercise.
9) Conduct phone calls and meetings whilst walking.
10) Take the long way: Whether at work, in the supermarket, or at home, choose the longer route to get where you're going.
We really hope some of these tips can inspire you to get more steps in. Remember, small changes can add up to significant increases in your daily step count. Find what works best for you and make walking a regular part of your routine. Making walking part of your daily routine, even if only for 30 minutes a day, can lead to significant health benefits over time. It's a simple yet powerful way to improve both physical and mental wellness.
