the key is moving more

Our lives are becoming increasingly sedentary. We can now accomplish almost everything from a computer or phone, and many of us do. Consequently, we're moving less and less. The average person only takes around 5,000 steps a day. With the rise of remote work, even the daily commute isn't there to help us stay active.

Many people go to the gym to counteract this, which is fantastic for numerous reasons. However, this can still leave us relatively inactive for the other 23 hours of the day. By changing this, we can significantly enhance our overall wellbeing. Here are some expected and unexpected benefits of walking more:

·      Increased cardiovascular fitness

·      Aids weight loss

·      Improved mood

·      Reduces stress and anxiety

·      Improves sleep

·      Helps tame your sweet tooth

·      Eases joint pain

So, how can we incorporate more movement into our day? It doesn't have to be all at once; it can and should be spread throughout the day. If you still commute to the office, can you walk there? Or perhaps walk part of the way? Can you take the stairs instead of the elevator? If you're in London, there's a great TfL map showing the number of steps between stations, revealing how many are within easy walking distance of each other, as you can see here.

Consider having a walking meeting instead of one in the office. If it's on Zoom, do they need to see you, or can it be a phone call while you walk?

For those working from home, take a 15-minute walk at lunch. Take a longer route to the restroom, even if it means walking around the living room a few times. Go and speak to the people you live with instead of shouting or messaging. Walk instead of driving for short journeys. These actions don’t require much time or effort but collectively add up. Like any new habit, it can be challenging at first, but stick with it. Remember the concept of moving average (link to blog). You don't need to suddenly double your activity; you just need to do a bit more each day.

If you have children, another benefit is that they often emulate what you do rather than what you say. I've had a Fitbit for about a year, and my six-year-old son Joe frequently asks about my step count because he knows I aim for 10,000 steps a day. For Christmas, he wanted his own Fitbit and now loves asking how many steps I've taken multiple times a day. He's beaten me every day except three so far, and he loves it. If you want your kids to be active, they need to see you being active.