10,000 Steps every day

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We should all be gettng more exercise.

Luckily that doens't mean we have to spend hours every week down the gym. We can fit in a simple form of exercise into our lives which will help keep us fit.

How far do you walk every day?

First you need to know how far you walk every day. The easiest way is to beg, borrow or buy a pedometer. Ask around. Someone is bound to have one they've not used for ages. Need to buy a pedometer?

Wear the pedometer for a whole day and see how far you walk.

Was it a typical day?

Are you reaching the 10,000 steps target?

The experts reckon to aim to increase it by 2000 a week.

Free Printable daily step chart

Record your daily steps in a chart. You might be best keep this next to your bed

Increase the steps

If you're doing less than 10,000 then you need to increase this. How fats to increase it will depend entirely on you. Some people say you should increase by an overall 2000 a week, or by 10% a day. Just keep making a note and increasing it bit by bit.

After a while it will be second nature to walk more!

The British Heart Foundation says:
Only three out of 10 people do enough exercise but eight out of 10 think they do
Most of us only walk 4,500 steps a day
In 1975, we walked 255 miles a year, now 192 miles
If present habits continue, by 2010 one in four people will not fit in a standard office chair
37% of coronary heart disease deaths are related to inactivity, compared to 19% related to smoking

How to increase your steps

Walk the kids to school
Walk the kids back from school
Walk the kids the long way home
Walk to the bus-stop, or get off at a stop further away
Walk to work
Walk to the train station
Walk round the garden
Walk to the shops for the paper
Go out at lunchtime for a walk, find interesting routes with something to look at if possible!
Walk up stairs not taking the lift
Walk to the pub
Walk to your friends house
Walk to the papershop
Walk the dog
walking to the kitchen and getting a glass of water when you're thirsty!
Go out with the kids for a walk or to play rounders
Take a walk in the countryside
Ditch the remote and walk to the tv to change channels
If you have to take the car - find a car park further away or park at the top of a multistorey carpark and use the steps.
Walk when you're on your phone