Hamburger Menu
Join UsBook a Tour

How to Accomplish 10,000 Steps Everyday (and Love Doing It!)

by Nick Boylan on Tuesday 17 December 2019

 

With wearable device user numbers expected to hit 2.1 million by 2023, Fitbits, Garmins, Apple Watches and all types of fitness trackers are on wrists everywhere around Australia.

One of the more popular uses of these devices is the built-in pedometer and the ability to count your steps, particularly in pursuit of the elusive 10,000 number. 

But why is this specific amount so heavily sought after? We explore the benefits of hitting 10,000 steps every day and suggest a plan that can get you to that mark.

The Benefits of Getting 10,000 Steps Every day 

The recommendation of achieving 10,000 steps every day has come from Japanese researchers in the 1960s, with a team led by Dr Yoshiro Hatano. Dr Hatano and his team found out that the average person takes between 3,500 and 5,000 steps on a daily basis, and if that number jumped to 10,000 you could burn around 20 per cent of your daily calorie intake. 

Today, health organisations such as the US Department of Health and Human Services and Australia’s own National Heart Foundation all recommend achieving 10,000 daily steps to increase your overall health. It also helps:

Studies have shown that each 1,000 step increase per day has reduced the risk of premature death by 6 per cent, with those achieving 10,000 steps to have a significant 46 per cent lower chance of untimely death. 

How to Achieve 10,000 Steps Every Day

While it might seem like a large number, 10,000 steps on a daily basis can be achievable. To help you reach that 10K peak, we’ve broken down some ways to get your pedometer working overtime at work, home and when you’re out.

1. While You're at Work 

While you might be stuck to your desk for a large part of your day, you’d be surprised at how many opportunities you have to rack up your steps at work.

These include:

  • Get up and get moving regularly from your desk – grab a drink of water, go to the bathroom, stretch in your break room
  • Take the stairs instead of the lift
  • Get off one or two stops early from your public transport route and get some extra steps in. Or, park further away from work for the same benefit
  • Instead of being cooped up in a meeting room, take a walking meeting with your co-workers.

Whilst You’re at Home 

Hard as it might be to realise, your home actually gives you plenty of chances to keep your pedometer ticking over for 10,000 daily steps. Some of these might be:

  • Getting up in between episodes of The Crown on Netflix and stretching your legs 
  • Bring your washing out to the line in smaller trips
  • Drinking out of a smaller bottle of water and going to re-fill it
  • Carry your shopping bags into the house one-by-one
  • Move as much as possible during your chores and phone calls.

Whilst You’re Out

Now this is where you can really make some headway on your 10,000 step daily goal. While you’re out of the house, there are countless opportunities to boost your step count, such as:

  • Walking your kids to school or the bus stop/train station
  • Avoid all lifts and escalators at shopping centres
  • Organise coffee catchups to be over a walk around the river, rather than at a café table
  • Try and find some hills to conquer, or a longer scenic walking route.

Another way you can boost your step count is jumping into a gym and getting a great cardio workout in. Each Virgin Active gym has an array of cardio machines, with treadmills a popular spot for Fitbit and Garmin users keen to get their 10,000 steps.

Get in contact with our friendly Virgin Active team about organising a free tour of one of our clubs and see how we can help you step up to the 10K challenge.

Not a Virgin Active Member?

Book in for a free guided tour. We'll show you all the facilities and answer any questions you may have. No obligation. Just lots of smiles. We'll call you to book your visit at a convenient time.

Book a Tour

Not a Virgin Active Member?

Book in for a free guided tour. We'll show you all the facilities and answer any questions you may have. No obligation. Just lots of smiles. We'll call you to book your visit at a convenient time.

Book a Tour