One of our favourite ‘secret weapon’ homework assignments is a weekly step target. Easy and effective, increasing your daily steps to work toward a weekly step goal will help support you in achieving the results you’re looking for, with additional benefits that we could all use!

With the average Australian only walking 4,000 steps per day1, bumping up our step count to 10,000 steps per day can have significant impacts on our health and well-being. Once thought to be a target number made up by marketing companies, new studies from The University of Sydney show that hitting 10,000 steps can help lower the risk in developing dementia, heart disease and cancer2.

The study even showed that for every 2,000 steps, the risk of premature death lowered incrementally by 8 to 11 per cent, up to approximately 10,000 steps a day2. The research also found that 9,800 steps was the optimal dose linked to lower the risk of dementia by 50 percent, however risk was reduced by 25 percent at as low as 3,800 steps a day2. Even if you have a few days where your target goal isn’t met, this shows that every step counts!

Increasing our step count is completely free, can be done in all seasons, exposes us to the outdoors and gives us the opportunity to slow down and tune in to our bodies. So, what does 10,000 steps actually look like? It takes approximately 90 minutes of continuous walking to hit 10,000 steps. For a lot of people, the first thing that comes to mind is “where will I find the time for that?!”. If you don’t think you have the time, or the idea of walking for an hour and a half straight doesn’t sound appealing, the following tips will have you hitting your target in no time.

Break it up

Try breaking up the time spent walking throughout the day. Maybe you can find some extra time in the morning when you’re out walking the dog. Perhaps you take a walk to the café that’s a little further from the office to grab your morning coffee. If you have a busy day filled with work meetings, try turning them into walking meetings. If you’re grabbing groceries for your weekly meal prep, try parking at the back of the car park or even the next street over if you know you won’t have too much to carry.

Grab a buddy

Nobody said you had to boost your steps alone! Ask your partner, a family member or a friend to join you for an evening or lunch time walk and you’ll not only be getting the benefits of exercising, you’re also spending quality time with a loved one, which is sure to boost your mood.

Tune in

If the idea of walking sounds a little on the boring side, use the time while you’re walking to listen to your favourite music or catch up on your favourite podcast. Make it your goal to walk for the length of that album you always have on repeat or listen to that podcast show you know is always an hour long.

Make the most of your gym session

Even if you’re training at the gym three to four days per week, this is homework we assign to everyone! If you have a session at the gym planned, try showing up 15-20 minutes early to walk on the treadmill. Taking these extra minutes on the treadmill will also give your body a chance to warm up properly for the session you have planned, will boost your energy and will get your mind ready for the work you’re about to put in. Tacking an extra 5-10 minutes of walking at the end of your training can also be a great idea to help your body cool down.

Building this healthy habit can be a bit of an adjustment for some people, but it’s also one that we find people get a lot of enjoyment out of once they find their groove. Accountability can be a huge benefit when trying to hit your daily or weekly target which is why all DoDay clients have access to our private Facebook group where members can hold each other accountable, motivate and encourage each other to hit this target. If you’re ready to take the first step on your fitness journey, get in touch today to book in your free consultation.

References:

1. Cousins, Lucy E, 2021, 5 Ways to reach your daily step goal. HCF.

2. Blowes, Michelle, 2022, Pace as important as 10,000 steps. The University of Sydney.