Steps Challenge

It is no secret that active people tend to live longer and healthier lives.

Did You Know?!

  • Being regularly active can cut your risk of heart disease in half?

  • That being physically active means you are likely to take 27% fewer sick days from work?

  • You can significantly reduce the chance of having a stroke?

  • You can reduce the risk of developing cancer?

  • You can reduce the risk of developing type 2 diabetes, control and even reverse diabetes?

  • You can improve your mood and reduce depression?

  • You can lose weight and build muscle which boosts your metabolism meaning that you burn more calories when resting?

  • You can reduce your blood pressure?

  • Fitter people = less visits to the doctor which puts less of a strain on our health services,

  • Becoming more active means that transport emissions can be significantly reduced as you will rely less on buses, taxis, cars and trains.

Being active doesn’t mean you have to kill yourself for hour’s on-end at the gym every day. In fact just a short walk can go a long way. You can incorporate walking into your daily lifestyle with the littlest of ease. Check out these top tips:

Easy Ways to Get Fitter with Little-to-no Effort:

  • Take the stairs instead of the lift/escalator

  • Walk above the speed of your usual walking pace

  • Walk to work, appointments, town, school etc.

  • If you use public transport such as a bus; get on and off at the stop before your usual one

  • Walk to your colleague, family member, class mate and talk to them (if possible), instead of sending them an email, text or phone call

  • Avoid doing online food-shops and shop for your groceries the “old-fashioned way”

  • Walk around the block before lunch

  • Stuck at a desk all day? Do some calf raises and squeeze your glutes whilst you sit - tone your lower body whilst you work!

  • Avoid sitting down whenever you can. For example when waiting for a train or an appointment, or when talking on the phone.

During the winter months – and for a lot of us during December in particular – we can become prone to binge eating, sitting around, drinking alcohol and just not moving very much. This can cause weight gain, feelings of insecurity, lethargy, lack of motivation, low mood and a whole host of weight-related issues come January.

Therefore this month’s Challenge is about being mindful of your body and doing some step work. Why wait until the New Year to get fit and active? Make your life a little bit easier before the New Year’s resolutions arrive and get your body movin’ and a-groovin’ now!

Your goal for 31 days is to get a little bit more fit by incorporating some walking into your day. Research says that in order to lose weight and make a positive impact on your body, you should aim to do 10, 000 steps a day. This sounds like a lot, but in actual fact this can be quite easy to achieve if thought about and planned logically.

So how do you know how many steps you have done? Counting steps is easy and can be done in a variety of ways. You can use a pedometer, activity tracker, fitness app or pedometer app on your phone! Here are some apps we recommend:

Ok, so doing 10,000 steps a day straight from being a couch-koala may be a little daunting and probably an unrealistic challenge. So instead, have a go at following this plan to start you off at a more manageable level, that will gradually build you up so to achieve the 10,000 step goal!

Whatever you do, don’t forget to share your journey by posting your progress and adventures to Instagram. Don’t forget to tag @theroompsy and to use the hashtag #TheGreenSpace30DC ! The best inspiring/funny posts will get shared to our insta-story and receive an honorary place in a highlight for being a bad ass!

Are you ready for the challenge?! Get ready, set… step!

 

Day 1:                    2,000 steps

Day 2:                    2,500 steps

Day 3:                    3,000 steps

Day 4:                    3,500 steps

Day 5:                    4,000 steps

Day 6:                    4,500 steps

Day 7:                    REST & RECOUPERATE

Day 8:                   4,000 steps

Day 9:                   4,500 steps

Day 10: 5,000 steps

Day 11:                 5,500 steps

Day 12:                 6,000 steps

Day 13:                 6,500 steps

Day 14:                 REST & RECOUPERATE

Day 15:                 6,000 steps

Day 16: 6,500 steps

Day 17:                 6,500 steps

Day 18:                 7,000 steps

Day 19:                 7,000 steps

Day 20:                 7,500 steps

Day 21:                 REST & RECOUPORATE

Day 22:                 7,000 steps

Day 23:                 7,500 steps

Day 24:                 8,000 steps

Day 25:                 8,000 steps

Day 26:                 8,500 steps

Day 27:                 8,500 steps

Day 28:                 REST & RECOUPORATE

Day 29:                 9,000 steps

Day 30:                 9,500 steps

Day 31:                 10,000 steps

 

References: 

UCL., n. d. Steps Challenge Toolkit [online]. University College London. [Viewed 29 November 2019]. Available from: https://www.ucl.ac.uk/human-resources/health-wellbeing/wellbeingucl/healthy-lifestyles/movement-and-physical-activity/steps-challenge

Paths For All., Steps Count Challenge [online]. Paths For All. [Viewed 29 November 2019]. Available from: https://stepcount.org.uk/

Samantha NewportThe Green Space, December, December's Challenge, December 2019, 2019, December's Challenge 2019, Active, get active, step, track your steps, 10, 10000 step challenge, step challenge, challenge, 30 day challenge, daily challenges, 30 day challenges, 30DC, Wellbeing challenge, fitness challenge, health, health challenge, get healthy, active, stepsComment