Regular walking has been shown to provide various health benefits such as improving bone and muscle health, reducing the risk of chronic diseases like diabetes and high blood pressure, and enhancing balance and coordination.

Studies suggest that walking has positive impacts on mental health, such as decreasing stress and anxiety and enhancing mood. Nevertheless, unfavourable weather conditions coming into the winter months, can pose a difficulty for outdoor walks, potentially impeding progress towards step objectives.

Fitness trackers commonly set the default goal at 10,000 steps per day, although the ideal step goal for optimal fitness and longevity is still unknown. Studies indicate that increasing daily physical activity, including step counts, can positively impact both physical and mental health.¹

Setting achievable personal goals can be beneficial. For example, if you currently take around 500 steps per day, aiming to increase it to 5000 may be a reasonable starting point. You can gradually work towards increasing your goal each week or month.²

According to Public Health England and the Royal College of GPs, brisk walking should be prioritised over step counting for adults.³ Power walking with proper technique can offer a comprehensive workout by incorporating speed and power into one’s walking style.

There are different techniques to increase your step count and activity levels, including ones that don’t require leaving your home.

These strategies may be helpful in increasing daily step count.

Walk when doing your shopping

Have you considered walking to the grocery store instead of driving?

Walking to a nearby supermarket or high street can increase your step count and carrying your shopping back home can provide a strength workout.⁴

A backpack is a practical and weight-supporting option for carrying groceries, as opposed to using multiple shopping bags.

Choosing to walk home with your groceries instead of driving may result in purchasing less and potentially require more frequent trips to the store, while also increasing physical activity.

Walk and Talk

Engaging in work-related phone calls while walking outside may result in an increase in daily step count.

Having a walking meeting with a colleague instead of using a traditional meeting space or virtual platform may offer a potential source of inspiration.

This method can increase your step count while at home. You can walk while taking a call or spending time with loved ones outside or inside your home.

Having lengthy discussions with loved ones can significantly increase the number of steps you take.⁵

Research has shown that walking can be a helpful method for reducing stress levels

The use of coping mechanisms, including alcohol consumption, smoking, and consuming sugary foods, may have negative effects on our physical health when utilized for stress management.

Incorporating a short walk into one’s routine when feeling anxious or upset may provide mental clarity, relaxation, and a fresh outlook, rather than resorting to reaching for the pantry.

One could attempt a walking meditation during their walk.

Studies indicate that walking has a positive impact on mood and general wellbeing.⁶

Park further away

When looking for parking, individuals may choose to circle around in search of a nearby spot. However, deliberately choosing a location that is farther away could encourage greater physical activity and walking.

For individuals who are unable to travel to the supermarket on foot, an alternative is to park their vehicle at the furthest point in the parking lot, thereby increasing the number of steps taken. When visiting acquaintances, parking a few blocks away provides an opportunity for a pleasant walk.

One option to consider is finding a walking partner or joining a walking group

Individuals seeking a walking partner may find it advantageous to seek out a new acquaintance or participate in a small group.

Joining a group of people with similar fitness goals can increase your motivation and excitement for walking. It also provides a chance to socialize and form new connections.⁷

Take the stairs

Choosing to use stairs instead of escalators and lifts can lead to an increase in physical activity, regardless of location such as work, train stations, or shopping centers.

Using the stairs as a means of transportation can result in a higher number of steps recorded on a fitness tracker since it takes into account both steps and climbing.⁸

Studies indicate that ascending stairs can have various health advantages, such as reducing body fat, enhancing muscle strength and tone, boosting lung and heart health, and increasing energy levels.

Start walking one stop prior to your intended destination

One way to increase physical activity is to get off public transportation one stop earlier and walk the rest of the way.

Using a taxi or ride-sharing service instead of public transportation may lead to cost savings and the opportunity to discover new areas or shops.

Track your steps

Using fitness trackers and pedometers to monitor daily steps can lead to increased physical activity and healthier habits by providing greater accountability and awareness of daily activities.

Monitoring your daily steps can offer valuable information about your physical activity and inspire lasting modifications to your lifestyle.

Quantum Fit offers both pedometers and high-tech fitness trackers for purchase.

Quantum Fit provides health products that incorporate advanced technology to improve customers’ community, and wellbeing experiences wirelessly and conveniently. 

The Quantum Fit 3D Pedometer (QFP100) is a simple to use device that clips onto your waist to accurately record steps, distance, average speed, and calories burned. Its 3D Motion Sensor detects movement from various angles, making it suitable for tracking both walking and running. The QFP100 also includes a time display, exercise timer, and a 7 day memory for storing exercise data.

The Quantum Fit Health Tracker has various features, including infrared temperature detection, step tracking, distance tracking, calorie tracking, sleep quality tracking, heart rate tracking, and temperature pattern tracking. Users can view their latest statistics by swiping the touch button. The WoFit App, connected via Bluetooth®, provides more detailed information about health patterns.

Improving your health involves increasing your steps per day. This can be achieved by finding a walking partner, taking the stairs instead of lifts or escalators, walking one stop before your destination on public transport, and using fitness trackers and pedometers to monitor your steps. These strategies can help you take meaningful steps towards better health and wellbeing. Every extra step counts towards your fitness goals, so keep this in mind.

Sources:

1. (Daily Step Counts for Measuring Physical Activity Exposure and Its Relation to Health – PubMed (nih.gov))
2. (Daily Step Counts for Measuring Physical Activity Exposure and Its Relation to Health – PubMed (nih.gov))
3. (Focus on brisk walking, not just 10,000 steps, say health experts – GOV.UK (www.gov.uk))
4. (How to Work Your Way Up to Walking 10,000 Steps A Day | The Health Sessions)
5. (Walking Meetings: The Future of Safely Collaborating | Psychology Today)
6. (Walking and mental health: understanding the benefits | Psychologies)
7. (The Benefits of Group Fitness in a Workout Routine (verywellfit.com))
8. (Promoting Stair Climbing as an Exercise Routine among Healthy Older Adults Attending a Community-Based Physical Activity Program – PubMed (nih.gov))