The 10000 Steps Challenge

Research shows that walking 10,000 steps a day will significantly improve your health. Putting one foot in front of the other can build stamina, burn excess calories and give you a healthier heart.

How to count steps

Buy a pedometer similar to the one in the video at the bottom of the page. You only need a simple one that tracks steps, and it can cost as little as £10. You clip it firmly to a belt or the waistband of your trousers to measure every step you take around the house, across the office, window shopping, to school or to the park. You might find that you walk almost 10,000 steps a day, or that you walk less than you think. Whatever your results, you now have an invaluable tool to help motivate you.

Calories burned

You'll burn around 500 calories, depending on your weight and how fast you walk. As you need to burn 3,500 calories to lose 500g (1lb) of body fat, you'll notice that walking 10,000 steps a day will burn 500g (1lb) of body fat a week.

Starting to exercise

If you aren’t used to being active, start slowly. No one expects you to do 10,000 steps on the first day. If you're worried about your joints, talk to your GP. See if your local swimming pool holds exercise classes. The water helps to support your joints while you move. Losing weight will reduce the pressure on your joints.

Clothing

Walking can be done anywhere, any time and in any weather. All you need is a pair of comfortable shoes, such as a pair of cushioned trainers.

First Steps

Use your pedometer to find out how many steps you take during a normal day. It could be as little as 900 or as many as 5,000, depending on what you do. City dwellers who use public transport tend to walk far more than people who live in the country. Record your total number of steps each day for a week or so. Log the numbers in a diary every night to keep track. As soon as you feel ready, try to increase your steps each day until you reach 10,000 a day.

Fitting 10,000 Steps into a day

Try these tips for getting more steps into your life:

• Get off the bus early and walk the rest of the way home or to work.
• Cook fresh, healthy food as often as you can. You’ll walk more around the kitchen while you prepare it.
• Walk to the station instead of taking the car or bus.
• Invest in a ‘sholley’ or shopping trolley and shop locally if you can.
• Walk the children to school, whatever the weather.
• When you're at a loose end at home, and thinking of having a cup of tea and a biscuit, go out for a walk instead.
• Get fit with Fido: walk the dog.

For more tips and advice visit the Walking the way to Health website (see Useful links).

Making Walking Fun

• Find a walking partner so you have someone to chat to as you walk.
• Get an MP3 player and listen to your favourite tracks or podcasts as you go.
• Remember how much good you're doing for your health by walking. Enjoy the scenery, shops and people you see as you go.

How long do I have to keep walking?

The rest of your life. It takes about six months for a regular activity to become a healthy habit, so just keep going and it will become second nature. You’ll soon find yourself doing many more than 10,000 steps on some days.

What if I can’t walk for a few days due to illness or a holiday?

Just start again when you can, and build up slowly if you've been ill. The sooner you get back into the exercise groove, the better. When going on a holiday, choose one where you'll have plenty of opportunities to walk, for instance along the beach or in the countryside.

Is walking enough? Should I think about other exercise as well?

Once you're walking 10,000 steps a day, you can think about other forms of exercise. You’ll already be feeling much fitter, so taking up a new sport or hobby will be an obvious next move. You could visit your local fitness centre and see what's on offer. You could try some firming exercises, such as ‘bums and tums’ classes, or start using the weights in the gym. There’s so much variety available that you won't get bored. The visible results of regular exercise appear amazingly fast, which is very motivating.

Sociable exercise is good for you too. Look for local dance classes, such as sexy salsa, line dancing or even Scottish country dancing.