10000 Steps Challenge - 10000 Steps a Day

#ad – This is a collaborative post with Vionic Shoes

10000 steps a day. 10 THOUSAND. We all know that’s the recommended daily step count, but how many of us actually do it?

There are so many science backed benefits of walking that you may not realise.

May is National Walking Month, and whilst I am on a bit of a self care mission in an attempt to lose some weight, I wanted to set myself a bit of a walking challenge; a 10000 steps challenge, aiming to increase my steps to 10000 a day. I knew it wasn’t going to be easy – with a fairly sedentary office job, I spend most of my working day sat behind a desk, with my only real exercise being the walk to and from the car park.

Over the last month I have taken various steps to increase my step count, and thanks to Vionic, I have been able to ensure both style and comfort whilst doing so. Having being told I have over-pronation in the past, particularly when running, I know just how important it is to ensure you have good footwear. Wearing the wrong shoes, or those that mis-align your feet can cause all kinds of heel, knee and back discomfort, and being flat footed can reduce the shock absorption as you walk or run.

Vionic sent me a pair of their Syra Women’s casual trainers to kick start my 10000 steps challenge, which not only look great, but come with podiatrist-designed FMT Technology that provide orthotic support, relief and stability to help realign the feet back to their natural position. I’ve certainly been putting them through their paces – read on to learn how I’ve increased my steps to 10000 a day!

In terms of walking, a 10000 steps challenge to hit 10000 a day seems a pretty daunting thought. Before my challenge, most days I would be averaging around the 6k, with my worst days being as low as 3000 steps a day. We all know that we should aim for 30 minutes exercise a day, 5 times a week, and walking is a great way to do this, but how to bridge the gap?

If you fancy your own 1000 steps challenge, here are some ways to increase your step count to 10000 steps a day:

Lunchtime walk – On my days at the office, I spend a lot of the day sat at my desk at the computer, and whilst we all know how important rest breaks and lunch breaks are, it can be very tempting to work through when it gets a little busy! Over the last few weeks I have made a real effort to ensure I have a full half an hour lunch break. talking a walking break away from my desk and browsing round the local shops as I do so. Positive is more steps, less positive is that I always seem to find something that I want to buy! I’ve definitely lost a pound or two, but not necessarily the lb’s I was hoping for 🙂
Go and see people – We live in a digital world and therefore it is very easy to fire of a quick email or send an instant message when you need to speak to someone, arrange a meeting or gain some clarification. Over recent weeks rather than send an email, I’ve been trying to get up and go and see the person instead. It only takes a few minutes but it gets me up and moving, and gets a few extra hundred valuable steps into my day.
Pace at the printer – or on the phone, or during meetings (it helps if others know what you are doing, else there is a small chance that this might look a bit weird!). Whilst waiting for reams of printing to come off the printer I have been doing small circuits of the room, pacing the floor or simply stepping on the spot. Every little helps!
Take the stairs – This can make a huge difference. I work on the 5th floor of an office block, getting in on the basement, and normally due to the huge amount of steps involved there I would take the lift. Despite arriving at my floor slightly out of breath and trying not to talk to anyone for the first 5 minutes after I arrive, ditching the lift has been a massive help in increasing my steps/
Take the long route – Over recent weeks I have been making a point of parking just that little bit further away in the car park, where as previously I would’ve looked for the closest space I could find. Walking just that little bit further to and from the office has definitely increased my step count. For those of you who get the bus or public transport you can also get off the bus a stop earlier than your destination and walk the rest of the way.
Do the school run on foot – I appreciate not everyone has this option, however last week I was off work on annual leave, so took advantage of having a little extra time in the mornings and did the school run on foot. Not only did Erin love the fact she could scoot to school, I got in a huge amount of extra steps and learned more about my daughters day at school on the walk back than I had otherwise heard in weeks.
Take family on an adventure – at the weekends, we love getting outside with the girls, and so actually, this one wasn’t in any way a chore for me. We often head off to our local National Trust venues, or in Spring, take advantage of our local bluebell woods or confetti fields as an opportunity to get some fresh air and snap some adorable photos of the girls whilst we’re at it! Knowing I was on a mission to get to 10000 steps a day, motivated me far more to get outside on a mini adventure, and it’s amazing how quickly the steps can rack up when you are running around after a toddler!
Dance – On the days where I had been a little more sedentary than I would like (including days when Neve was ill and I was mostly in a single room catching sick in a bowl) I would try and pop on a workout DVD / you tube aerobics video or my personal favourite, Just Dance on the PS4. Not only am I now getting 5 stars on most of my favourite dances (yes I am indeed a dance superstar) but I’ve been able to quite quickly increase my step count whilst having some fun with the girls at the same time.
Track them – Use a pedometer / step counter / iWatch to track your steps. Whilst most modern phones such as the iPhone have a health app that track your steps, they only work if you have your phone on you ALL the time, and therefore are far less accurate than they could be. Wearing a fit bit, step counter or pedometer is a great visual way to keep track of your steps, and a guilty reminder if they are lower than they should be! Being a competitive soul, there are some nights when I would pace around the bedroom before getting in bed, not to be outwitted by a tracker who hadn’t reached the total I was hoping for!
Find a walking buddy – now that the nights are lighter and the days longer, going out for a walk with a friend once the kids are in bed is a great way to get some fresh air, some me time, and some steps, and can be great for your mental health, mood and anxiety levels too!
Become accountable – If like me, you need a real motivator to ensure that your commitment doesn’t wane, why not sign up to an official challenge? I recently signed up to Breast Cancer Care’s 500,000 steps in May and June challenge, and even if it means I will have to do some mammoth walks at the end to ensure I reach the total, I am stubborn and won’t be beaten! 🙂
Start a competition – If you can’t find an official challenge that you fancy – why not create a 10000 steps challenge of your own? Create a competition between friends to see who can do the most steps in a month. Beating the most competitive person in your friendship group can definitely help spur you on!