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New research shows that older women who walked about 4,000 steps a day just once or twice a week had a 26% lower risk of early death and a 27% lower risk of heart disease, compared with those who were fairly sedentary.
The study, published in the British Journal of Sports Medicine, tracked the steps of 13,547 women – who were free of heart disease and cancer and were typically 72 years old at the start – for about 11 years.
Even more steps (5,000 to 7,000) led to declines that were more modest, so the researchers concluded that the amount of steps, rather than the number of days participants walked, was important for reducing mortality and heart disease risk.
As the weather gets colder and darker, we spoke to a Shropshire-based personal trainer Lauren May Who have shared seven simple ways to increase your step count this autumn.
Why is it so important to be active this time of year?
“As the nights and mornings get darker, this can affect people’s motivation to be active and many people are affected by this.” Downhearted (Seasonal Affective Disorder),” May admits. ”However, when you exercise, you get a huge release of endorphins which make you feel great.
“Staying active can help boost your mental health as it can reduce anxiety and depression in months where you may be more likely to feel down. Having oxygen flow to the brain can also help you feel more alert.”
The personal trainer highlights how keeping in mind both the physical and mental benefits of staying active is the key to staying motivated in the dreary months ahead.
“Remember to ask yourself why am I doing this? I want to be healthy and happy,” says May. “It’s not a punishment and you have the privilege of being able to move your body, so it’s all about implementing that routine.”
Starting small and incorporating additional activities into your daily routine will help.
“A big part of this is actually scheduling activities into your day, so even when you’re not feeling motivated you still think, ‘I’m going to do this because it’s Wednesday, and that’s when I do it’,” the personal trainer says. “Then the more you do it, the easier it gets. So, it’s just about setting that routine for yourself and then eventually it will become second nature, like getting up in the morning and brushing your teeth.”
So, whatever the season, here are seven easy ways to increase your step count…
1. Make it social
“Getting out into nature and getting more steps into a social environment with friends can be really great because I think there’s a lot of power in being with someone and having that face-to-face contact,” May says. “If you know someone else is waiting for you to go, it helps keep you accountable.
“Things like local walking groups can also be really great as you can meet other like-minded people in your area and ultimately expand your friendship groups. These groups can help you feel part of a community which can help you feel more motivated.”
2. Incorporate Extra Activity into Your Work Day
“If your job is really sedentary and 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 a bit,” suggests May.
“This can help boost productivity, because you get more oxygen flowing to the brain when your heart rate increases slightly. So, try taking a brisk walk around the office or consider walking up and down the stairs a few times on your breaks if you’re working from home.”
3. Make the most of sunlight hours
“If you can, go for a walk outside on your lunch break or after work and get some sunshine on your skin,” May advises. “It can be really beneficial to get extra vitamin D into your system by being outside, especially in the winter months.”
4. Park away from stores
May advises, “When you go shopping, park your car as close to the door as possible rather than a little further away so you have to walk further to get to the store.”
5. Use stairs instead of lift
“If you’re in a shopping center, instead of taking the elevator or escalator, opt for the stairs,” suggests May.
6. Count the work
“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, cleaning the entire house requires a lot of effort.”
7. Put a youtube Video
Increase your step count by trying a new workout video on YouTube.
“There are a lot of different free workouts you can do online, especially on YouTube,” says May. “For example, my mom loves step classes. She’ll just leave the house and do an online step class.
“However, anyone can put anything online, so try to find someone who is reputable enough. Make sure you Google “Instructors should first find out what their credentials are.”