Ten easy ways to increase your steps

Walking can deliver some major health benefits, with a study by the universities of Sydney and Southern Denmark finding that your daily steps can cut the risk of serious conditions including heart disease, cancer and dementia.

The study, which monitored 78,500 adults in the UK, found that 10,000 steps a day is the ‘sweet spot’ for health benefits, but walking at a faster pace is more beneficial than hitting the 10,000 target.

It also has some good news if you’re not so mobile or you struggle to get this many steps in every day. Health benefits kick in way before you reach 10,000 steps. Every 2,000 steps you walk lowers the risk of dying prematurely by between 8% and 11%, and 3,800 steps a day cuts your dementia risk by 25%.

Health benefits of walking

As well as helping to lower your risk of serious conditions such as heart disease and cancer, walking has plenty of benefits for your health. It can improve your cardiovascular fitness, help look after your bones, strengthen your muscles, and maintain a healthy weight.

There are also benefits for your mental health. A walk can improve your mood, boost your energy levels and help you sleep better. It can also help manage anxiety as well as reducing stress and the risk of depression.

How to walk more

Whether you’re already busting the 10,000-step target or you’d just like to do a little more every day, there are simple ways to up your steps.

Here are 10 ideas to increase your daily steps:

1. Walk instead of driving – whether it’s a quick trip to the shops or you’re dropping something round a friend’s house, swap the car for some extra steps.
2. Drink more – popping to the kitchen or water cooler to grab a drink more often will add to your step count.
3. Get a regular habit – set an alarm on your phone to move every hour during the day, or do it during the ad breaks on TV. Little and often can make a big difference.
4. Walk rather than wait – arrived too early to pick up the kids or for a dentist’s appointment? Perfect excuse for a walk round the block.
5. Hold a walking meeting – it’s a great way to grab some extra steps and it can also make meetings shorter and more productive.
6. Take the stairs – challenge yourself to walk up the stairs rather than take a lift or escalator.
7. Do the housework – vacuuming, dusting and tidying will all get you moving, and you’ll have a lovely clean home too.
8. Speak to your colleagues – consider walking to their desk for a catch-up rather than sending them an email – unless they work in a different location!
9. Go out for lunch – even if you work from home or take a packed lunch, taking some of your lunch break outside will deliver health benefits.
10. Park further away from the shops – walking across the car park can bump up your steps, especially as you’ll have to cover that extra distance twice.

It’s easy and fun to look after your health by increasing your daily step count. Co-op Insurance can help you look after your family’s financial health too. Visit the Co-op insurance website to find out more about our life insurance.