Walking is a great way to improve your health and mental well-being. So many people try to incorporate walking into their daily life.
10,000 steps has long been a desirable goal for a healthy lifestyle. However, recent research has found that between 6,000 and 8,000 steps is actually sufficient to reduce health complications in old age.
However, according to an NHS report, the British who walk an average of 4,000 steps a day are not even meeting this reduced target.
Waterproof accessories retailer Sealkinz spoke with fitness and healthcare professionals to find some easy ways to increase the number of steps per day.
Emily Servante, Certified Personal Trainer and Global Trainer Training Manager at Ultimate Performance, explains: “Non-exercise activity thermogenesis (NEAT) is the energy expended in everything we do when we are sleeping or not exercising, and it can have a far greater impact on our health than an hour of working out in the gym.
NEAT can be anything from mowing the lawn or climbing stairs. They all burn calories and more than we expect.”
To increase your NEAT, Sealskinz directors James Moody and Servante suggest the following tips:
go to shop
The Internet has made our lives much more convenient and often time-saving, but it can also lead to a sedentary lifestyle. Relying on weekly grocery delivery saves you a number of steps that you would otherwise have achieved.
Tasks like walking down the aisle or hauling groceries to your home or car are all added, so you can reduce your online order volume.
Reaching a certain number of steps has also been shown to be essential for improving mental health, with 73% of Britons setting step-count goals to maintain their mental health and reduce their stress levels.
“Studies have shown that increasing activity levels is clearly associated with a reduction in negative mental health symptoms such as anxiety and depression, but at the same time it is also associated with improvements in energy levels.”Dr. Lee adds.
Get a standing desk
“Work is one of the biggest contributors to reduced activity. In sedentary occupations, the daily trivial manual tasks are no longer physically demanding due to computerization and mechanization.” The Servant had to speak.
A standing desk can offer a number of benefits, including reducing back and neck pain, improving posture and blood circulation. Importantly, it can also be excellent for increasing your step count, Moody says, as you’re much more likely to move if you’re already on your feet.
break the day
Adding short walks throughout the day will not only increase the number of steps, but also help reduce stress levels and improve mood.
“In addition to increasing levels of brain-derived neurotrophic factor (BDNF), which supports serotonin production, exercise has also been shown to increase the production of beta-endorphins in the brain, elevating mood and leading to a feeling of relaxation.,” says Dr Deborah Lee of Dr Fox Online Pharmacy.
Take action, such as walking to the second nearest cafe instead of the one right next to the building, or exercise your legs by taking a 10- to 15-minute walk every few hours. If you get into the habit of walking regularly, you’ll crave that move, Servante adds.
Walk or bike to work
Both walking and biking are great for cardiovascular health, and if you quit your car a couple of days a week, you’ll see a dramatic increase in your step count.
If walking or cycling to work isn’t possible, Moody suggests implementing small actions like getting off the bus or train early or walking the difference. This can add hundreds of steps to your daily count.
He also recommends high-quality waterproofing to protect work clothes when the weather changes.
use the stairs
This is the simplest way to expend more energy throughout the day and the easiest to achieve, says Servante. If possible, use the elevator or escalator to use the stairs. If your office or apartment is on the 10th floorOne Taking the elevator halfway and walking the rest can make a big difference.