Your number of steps is important. Here are seven ways to grow this winter
New research shows that older women who walked about 4,000 steps just once or twice a week significantly reduced their risk of premature death by 26 percent and their risk of heart disease by 27 percent, compared to their sedentary counterparts.
The study, published in the British Journal of Sports Medicine, followed 13,547 women with an average age of 72 who were free of heart disease or cancer for nearly 11 years.
While taking 5,000 to 7,000 steps provided additional benefits, the researchers concluded that the total number of steps, rather than the frequency of walking, was more important for reducing the risk of death and heart disease.
As the weather turns colder and darker, we spoke to Shropshire personal trainer Lauren May, who shares seven simple ways to make your step count this autumn.
Why is it important to stay active this time of year?
“As the nights and mornings get darker, it can affect people’s motivation to stay active, and many people are affected by SAD (Seasonal Affective Disorder),” May explains. However, when you exercise, you release a lot of endorphins that make you feel good.
Staying active can help improve your mental health, as it can reduce anxiety and depression during the months when you’re most prone to feeling this way. Getting more oxygen to the brain can also help you feel more alert.
A personal trainer emphasizes how keeping the physical and mental benefits of staying active in mind is key to staying motivated during the tough months ahead.
“Remember to ask yourself, ‘Why am I doing this? I want to be healthy and happy,'” May says. “It’s not a punishment and you’re able to move your body, so it’s all about getting into that routine.”
Starting small and adding to your daily routine will help.
“A big part of it is actually just planning the movement for the day, so even when you’re not motivated, you think, ‘I’m doing this because it’s Wednesday, and this is when I’m going to do it,'” says the personal trainer. So the more you do it, the easier it gets. “So you have to set the routine for yourself and eventually it becomes second nature, like getting up in the morning and brushing your teeth.”
Seven easy ways to increase your step count
1. Make it social
“Going out into nature and taking more steps in a social setting with friends can be really great, because I think there’s a lot of power in connecting with someone,” May says. “If you know someone else is waiting for you to go, it helps keep you accountable.
Things like local running groups can be really great because you can meet other like-minded people in your area and possibly expand your friendship group. These groups can help you feel like you’re part of a community, which can help motivate you.
2. Incorporate extra movement into your workday
“If you have a really hectic job where you sit at a desk all day, you can set a timer every 30 or 45 minutes to remind you to get up and move around,” suggests May.
This can help increase productivity because when the heart rate is slightly elevated, it delivers more oxygen to the brain. So, take a walk at work, or if you work from home, maybe take a few steps up and down during your breaks.
3. Make the most of the sun’s rays
“If you can, go for a walk at lunch or after work and get some sun on your skin,” May advises. Getting extra vitamin D into your system while outdoors, especially during the winter months, can be really helpful.
4. Park away from shops
“When you’re grocery shopping, instead of parking as close as you can to the front door, park your car a little farther into the store,” advises May.
5. Take the stairs instead of the elevator
“If you’re at the mall, take the stairs instead of the elevator or escalator,” suggests May.
6. Counting homework
“There are lots of things you can do around the house, like cleaning and gardening, that can get your body moving and increase your step count,” May says. For example, beating the whole house requires a lot of effort.
7. Wearing YouTube”>YouTube Video
Increase your step count by trying a new workout video on YouTube.
“There are a lot of free workouts you can do online, especially on YouTube,” May says. “For example, my mom loves step classes, she just walks out of the house and takes step classes online.
“However, anyone can submit anything online, so try to find someone who is very credible. Make sure you Google the instructor first and what their credentials are.”
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