Reach 10,000 steps a day even when you work long hours

Reach 10,000 steps a day even when you work long hoursReach 10,000 steps a day even when you work long hoursIf youre into health and well-being, youve no doubt come across the argument for the positive benefits of walking 10,000 steps a day. With the increasing popularity of wearable fitness trackers, its a concept thats as relevant as ever.However, with many of us working in sedentary jobs, it can be a struggle to hit this goal. So, the wellbeing experts at CABA have worked with us on an article revealing how to achieve those 10,000 steps a day.10,000 where does this magic number come from?Its believed the notion of 10,000 steps started in Japan, in the run-up to the 1964 Tokyo Olympics. With the population gripped by Olympics fever, pedometers devices that count how many steps you take became very popular, as the health-conscious Japanese people started keeping track of their activity levels.One Japanese pedometer manufacturer came out with a device called manpo-kei meaning 10, 000 steps. The idea took off, and 10,000 steps became the standard for daily fitness, not just in Japan but around the world.Most of us arent reaching anywhere near 10,000 steps a day the equivalent to approximately 5 miles. According to the NHS, the average British person walks between 3,000 and 4,000 steps a day. While theres no need to pressure yourself to achieve the full 10,000 steps, its a good goal to work towards. After all, studies have recognized the health benefits, such as lower blood pressure, better blood glucose levels and improved mood.Start slowlyIf youre new to exercise, 10,000 steps may seem an insurmountable challenge to begin with, so you may want to build up your fitness gradually. If this is the case, its a good idea to aim for, say, 4,000 steps a day, to begin with, then add 1,000 extra steps every few weeks until you reach the magic 10,000.Boost step count at workIf youre a busy professional, you may be wondering where youre going to find the time to put in 5 miles of walking a day especially with so many of us in sedentary roles. Look for opportunities to move if you live close to your office, walk to work. Take the stairs, instead of the lift. Make an effort to walk over to speak with colleagues, rather than email. Or why not use a kitchen on another floor to make a tea round?Simply setting a reminder to get up from your desk and walk around the office every hour could also boost your step count and ensure youre not sitting at your desk for long periods of time.Integrate exercise into work tasks. Walking meetings are a chance to step away from your desk, have a succinct conversation and rack up steps. Fresh air and a change of scenery may inspire new ideas. Theyre effective for 1-2-1s, and their informal style makes them great for brainstorming and building relationships. Sweatworking (dialing into a call on a treadmill, for example) is challenging, helping you get to your step goal quicker. Exercise increases the heart rate, pumpi ng mora oxygen to your brain and optimizing brain function.Overall, its proven that people who are more active during the working day experience a 22% increase in fitness, and a 70% improvement in their ability to make complex decisions compared to sedentary colleagues. Take this opportunity to change your work-style and incorporate physical activity into work meetings, while encouraging your colleagues to be more productive and fun.Activities to reach 10,000 stepsWalking is not the only way to increase your step count even things you may not think of as exercise can help, such as gardening, housework, and shopping.To help you work out how to achieve 10,000 steps, heres a quick guide to activities you can easily fit into your everyday routine and the number of steps you can achieve per minute by doing them (all step counts are approximate)Activity Average steps per minuteWalking (moderate pace) 100Gardening 121Housework 85Food shopping 60Washing the car 75Bowling 55Golfing (walking, no cart) 100Playing tennis (singles) 160Playing football (casual) 207Zumba 152This article was originally published on YourCoffeeBreak.co.uk.