What is the optimal step count?
I recently read a headline saying the recommendation for daily steps counts should be lowered to around 5000 steps to make it more realistic for people.
This is such a shame as the research confirming the benefits of walking is ever increasing.
Including =
In the studies the real magic happens around 7000-8000 steps daily, yet NHS estimate that the average step count in the UK is between 3,000 and 4,000 daily.
Of all the above the last one is the reason I personally get out early everyday, no matter what.
Research comparing different step counts observed that bumping up your daily step count from 2,700 to 8,000 could lower risk of dying by a whopping 48%.
If you can nudge it up to 12,000 the risk is lowered by 59%
Even just a small increase of 2000 steps reduced disease risk.
If your goal is weight loss or healthy weight maintenance around 12,000 steps daily seems to help according to long term weight loss studies.
And if you’re sleeping better you have more energy, fewer cravings and better appetite regulation as sound sleep helps lower hunger hormones.
How to nail 7000+ steps
Get (or borrow) a dog
Say no a little more and don't agree to an excessive number of responsibilities that mean you have no time to walk
Get out early before checking your phone and emails and finding a reason not to walk
Where possible walk during phone conversations or meetings
Park further away from where you need to be and grab an extra 500-1000K steps across the day
Walk to work, run errands and take the stairs instead of the lift.
Walk after dinner, this will also help you reduce stress, aid digestion and lower your blood sugar levels. All of these can improve your sleep.
