Your step count, huh – who knew they'd get so competitive? Whether you abide by the 10,000 steps a day metric or partake of newer evidence that as little as 7,000 steps can help shake things up, the benefits of daily movement are indisputable.
How, though, do you keep up whatever it is you're doing when the streets turn cold, dark and wet and all you want to do is hunker down under a duvet with [enter reality TV show du jour]? To help keep your daily step count in quadruple digits (anything under a 1000 is impressive for entirely different reasons) we asked our experts to walk us through their top tips.
Why is step count so important?“Your daily step count is an effective way to control your weight, and even increase long term longevity,” says Steven Dick, director at The Fitness Group. “Studies have shown that walking at least 7000 steps a day can decrease your risk of death from all causes by up to 70%.”
Dick sees walking as an exercise hack. Unlike pounding away on a treadmill or hefting weights in the gym, walking about is a low-impact, stealth way to burn calories. Often, it’s this sort of ‘extra’ exercise that is the difference between hitting your weight-loss goals or not. “Increasing your step count is something that is accessible without having to join a gym, pay for a membership and can be great for your mental health too,” he says.
“Getting outside in the fresh air and getting moving is great,” agrees PT Robert Utley, pointing to evidence that two hours walking outside per week is associated with improved health and wellbeing. “Get out, walk, relax, and take a deep breath,” he advises.
As sunlight and Vitamin D levels drop off through winter, getting as much exposure to sunlight as possible can be crucial.
Do I really need to hit 10,000 steps?Until recently, conventional wisdom advised 10,000 steps a day. Which is quite an effort and, for many, a number so high as to be off-putting. “All of these metrics in our lives suck,” says Utley. “Being active is about asking yourself what you want to achieve. Is there a better way to hit your goals?”
“The 10,000 steps metric was actually born from a marketing campaign from a company selling pedometers before the 1964 Olympic Games!” adds Dick, pointing to a 2021 study from the University of Massachusetts which found that walking at least 7000 steps per day reduces the risk of all-risk mortality by 50-70%. “We don’t need to be overly focused on 10,000 steps,” he says. “Nonetheless, any increase in step count will contribute to a higher expenditure of energy and therefore provide greater calorie control.”
What can I do to be more active?Upping your step count in winter can feel like an effort, but break it down into small changes and it isn’t quite so daunting.
“Although it can be tough with darker mornings and colder weather, getting some steps in outside early can provide a stream of benefits,” says Dick. “Not only will the step count support longevity but the exposure to daylight early will support you to reset your circadian rhythm, boost your dopamine and serotonin levels, improve your circulation and provide you with improved mental health."
To get you started, Dick recommends four things:
“Try taking voice calls on the move. Not only will it support your step count but research has associated standing and a change in posture as providing mental clarity and a renewed level of focus.”2. “Get up from your desk. Research shows that taking a five minute walk every hour can lead to big boosts in mental clarity and productivity gains. This will provide a double hit of improved step count and improved output at work. Win Win.”
3. “Hit the gym. Farmers’ walks are excellent for building core strength, improving posture and overall conditioning.”
4. “Buy yourself some quick wins: take the stairs rather than the lift; park at the back of the car park; go for a walk on your lunch break; walk about the kitchen as you prepare lunch; walk to the slightly further away coffee shop. There are endless hacks to add a little more distance into our daily lives.”
For Utley, consistency is key and beating yourself up about not hitting a goal is a waste of time. “I hate this idea that we have to punish ourselves to achieve targets,” he says. “Some days I might hit my step count, some days I don’t. I don’t punish myself if I don’t reach a target, I just focus on improving the next day.”
Really, that’s all any of us can do, whatever our goals, whatever the weather.
