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How to reach your goal of 10,000 steps a day

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Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.

Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace. Walking is also a great form of physical activity for people who are overweight, elderly, or who haven’t exercised in a long time.

You may have heard the general recommendation to walk 10,000 steps per day, here are great tips on how to reach that magic number

  • Start your day with a 5-minute walk around your neighborhood before you head off to work, or take a stroll around the building when you get there.
  • In the parking lot, park as far from the entrance of your office or shops as you can
  • Take the stairs instead of the elevator or lift
  • Grab a co-worker for a mid-morning walk for 10 minutes around the building or go to the shops around the corner
  • Opt for face to face -instead of sending a colleague and email or calling them, walk to their desk
  • Use your lunch break to clear your head with a 20-minute workout. Warm up for 5 minutes, pick up the pace as though you’re late for a bus for 10 minutes, then cool down for 5 minutes at an easy pace.
  • After work, take a walk with your spouse, child, or friend
  • Walk the dog
  • Instead of clicking on the remote, get up to change the channel
  • If you have a bit of time, go window shopping
  • Plan a walking meeting with friends
  • Walk over to visit a neighbor

    Have no idea if you’re walking enough? Check out our fabulous range of fitness trackers here to show you how many steps you are taking a day and keep you motivated to keep moving.