Nicola Addison November 01, 2017

Reaching 5000 steps a day might seem like a difficult task when you spend all day sat in an office chair, but according to fitness expert and personal trainer Nicola Addison, it’s a lot easier than you might think.

What does 5000 steps look like?

5000 steps is about 2.5 miles of walking. But don’t worry. If you’re active when you wake up – making your breakfast, having a shower or tidying the house for example – you’ll probably complete 1000 steps without even thinking about it.

How can I reach 5000 steps before lunchtime?

If you can, try to walk part of your commute. Simply getting off the bus or tube a couple of stops early will drastically increase your total number of steps per day. A mile of walking, which takes around 20 minutes, usually equates to around 2000 steps (just remember this might differ slightly depending on your stride length and speed).

Throughout the day make an effort to use your feet more! Walk up the stairs rather than taking the lift. Walk to the water fountain on the other side of the building to fill your bottle, rather than to the one right next to your desk. Opt to be more active and to use your feet more.

Why is walking so great?

  • Walking is free;
  • Walking requires ZERO equipment;
  • Walking can be done at any time of day;
  • Walking can be done anywhere in the world;
  • You don’t need to be fit to walk;
  • Walking can be done alone or with a friend or in a sociable group.

What are the benefits of walking?

  • Walking helps to improve your mood by boosting the levels of chemicals like serotonin, dopamine, and norepinephrine in your brain. These are the chemicals that make you feel happy.
  • Walking promotes healthy muscles - Simply put; use it or lose it! The less we use our muscles & joints the shorter our muscles will get and the tighter our bodies will be. Walking is a great weight bearing exercise and assists our muscle flexibility & strength, in turn allowing us to perform daily activities with more ease.

Walking isn’t just walking

It’s important to remember that getting your step level up doesn’t just mean going for long walks in the park!

Try and use your feet as often as you can. It really does make a difference!

  • Opt to walk up the stairs rather than taking the lift or escalator;
  • Wash your own car at the garage rather than sitting in it and watching someone else do it;
  • Sweep the leaves up in your garden, rather than employing a gardener to do it;
  • Get your morning coffee from a coffee shop 10 minutes further away than the one just at the end of your street.

These are just a few ideas of how you can choose to use your feet more, all of which will boost your step count significantly and assure you reach your daily step goal!

Nothing beats a healthy, balanced diet to provide all the nutrients we need. But when this isn't possible, supplements can help. This article isn't intended to replace medical advice. Please consult your healthcare professional before trying supplements or herbal medicines.



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