A study connects walking 7,000 steps daily to a 47% reduced risk of death from any cause, along with decreased chances of heart disease, type 2 diabetes, dementia, depression, and falls. Experts emphasize that women logging high step totals should not cut back based on these results.
Online weight-loss coach and fitness content creator Freya Larter shared six simple ways to increase daily step count. One method is the ’30-30-30 method’, which involves breaking steps into three different step goals throughout the day – 3 30-min walks.
This should be approximately 4.5 miles, which should roughly average at around 10k steps alone. Another way to increase step count is to set the alarm 20 minutes earlier and start the day with 20 mins of steps and a podcast.
Larter also suggests making the most of lunch breaks by dedicating 15 minutes to stepping. If one is more of a fair-weather walker, investing in a walking pad can be a good option. It can be used to walk indoors when it’s raining or as an alternative to other excuses. As Larter notes, ‘it alllll adds up,’ emphasizing the importance of taking advantage of any opportunity to increase step count, such as during a 45-60 minute lunch break.
Trying ‘time coupling’ is another strategy, which involves combining walking with tasks already being done, such as responding to emails or looking after the kids. They can also make steps social by turning steps and coffee into the next social engagement. Larter suggests taking it outdoors, or using a walking pad, to combine walking with tasks like online meetings or calls, and even proposes ‘walk and talk’ as a way to make steps social.
They can start by incorporating one or two of these methods into their daily routine and gradually increase the number of steps over time. Larter notes that consistency is key, and making small changes to daily habits can have a significant impact on overall health and wellbeing. For those looking to take their fitness to the next level, they can try training like Liz Earle, with a 4-week training plan that involves just 35 minutes of training, three times a week, designed to build muscle, boost metabolism, and support long-term health.
