10k steps a day got you down? Here are 10 fun ways to schedule a walk
From finding the time in your work day to the perfect ways to socialise in your daily steps, take a look at all our ways to make your 10k count fun again.
It feels as though every balanced workout plan or challenge is doable… until you see that “10k steps a day” wedged in at the end. Seriously, where are we all finding the time? Between work, gym, social time, and focusing on nutrition and mindful hobbies, our steps seem to be an afterthought. However, the need to get those legs moving is paramount in maintaining a healthy, happy, and, more importantly, balanced lifestyle.
From long treadmill sessions to a woodland stroll, it doesn’t just do our bodies a favour, but our minds too. It can incorporate the practice of grounding, also known as earthing, which is a centuries-old wellness practice that involves direct contact with the earth. The theory suggests that the connection with the ground, like walking on grass or sand, means that the Earth’s electrical charge can have a positive effect on the body, health, and the mind via the transfer of electrons (take a look at our piece on the topic here).
Studies show a simple walk can help steady any anxiety, promote a better night's sleep, and keep your energy and mood levels stabilised throughout the day. But when it comes to step counts, finding the time, and working out which method of walking is best for you, it can all seem like a bit of a challenge.
Here, we check out why 10k is the sweet spot for steps, and how you can realistically incorporate yours into your lifestyle…
How long is 10k steps?
Roughly 5 miles, and takes around 1 hour and 40 minutes depending on your stride and pace.
So why 10,000 steps specifically?
10k steps derived from a clever marketing campaign launched ahead of the 1964 Tokyo Olympics to advertise a new pedometer (a device, usually portable and electronic, that counts the number of steps a person takes while walking or running). They chose 10,000 because the translation to Japanese – 一万 (ichi-man) – looks like a person walking. It was kind of a random number that just caught on, and whilst scientific backing doesn’t necessarily show this to be the perfect number of steps, it has proved a decent median for people around the world.
What can 10k steps do?
Whilst it remains a popular number thanks to brilliant marketing, it does have some scientific evidence to prove that it may be a sweet spot for a lot of people.
Helps relieve anxiety and mental health issues.
It can reduce knee and joint pain, especially for individuals who may suffer from arthritis.
Can improve mental clarity and creative flow
Helps cardiovascular health
Promotes healthy weight management
Improves sleep, mood, and cognitive function
Increases energy levels, helps bone strength, and maintains healthy blood sugar levels
Why is 10k steps a preferred method of maintaining a balanced lifestyle?
It’s free! Walking anywhere is a budget-friendly activity, and all you need are a pair of trainers (or any shoes!) and you're off.
No matter where you are, you can walk. Even in a small space, you can walk on a treadmill or desk treadmill, or perhaps just wander through your town streets or along the beaches on holiday. Anywhere in the world, you can walk!
No specialised gadgets required – if you monitor the time. A 1 hour 40 minutes walk will be 10k, or you can check your ‘Health’ app on your device. So no need for any special counting tools, fancy running trainers, or marathon-style gels.
You can tailor it to suit your age, height, weight, lifestyle, health conditions, etc. Find out what works for you by knocking off or adding on 2k at a time, and if you ever experience pain or extreme tiredness, then contact a health professional, and they can help you tailor your goal.
Low-impact for joint or muscle pain, and you can make it social! Meet a friend, join a walking club, or say hello to the dog walkers in your local park.
How do I find the time?
Split it up! 10k steps doesn’t necessarily warrant a long, persistent walk, and it can be separated throughout the day. 5k in the morning, 2k during lunch, and 3k after work. Sorted!
Keep active through the day, and try to stand and walk every hour. This can be as simple as strolling whilst on a call through your house or office, or popping outside.
Take the stairs instead of the lift, or park further from your destination if you drive. You could even walk to errands instead of taking the car.
What are some fun ways I can get my 10k steps in?
Join a challenge, like Couch to 5 K (pick the walking option) or Strava. Even set your own challenges amongst family or friends, perhaps recording your steps in a journal to see results and top your own personal best distances and times.
Meet different friends for different distances. Kill two birds with one stone and catch up with your mates at different points in the day. We recommend weekends or days off for this, perhaps heading to the woods in the morning, a city walk and coffee in the day, and a stroll to a restaurant at night.
Ditch the car! It’s better for the environment and saves you money in the long run. If you’re on a tight schedule, then park a little further from your destination!
Invest in a walking pad. It may seem like a silly fitness fad, but an under-the-desk treadmill can seriously revolutionise your day-to-day. You can get all your tasks done, take phone calls, and even watch movies in the evening. What’s not to love?
Digest your meals with a wander. Instead of sitting and flicking on the TV, just take a small walk to help improve digestion and get moving in the time you would probably just waste. You're not losing chill time if you take it slow and take in the sunset!
Catch up on new music and podcasts – there’s so much to explore! The night before, make a playlist of loved classics or new tunes you may not get the chance to listen to. Or, take a look at socials for new podcasts that may tickle your fancy by perusing short clips. You could learn something new for work, life, or just have a good time listening to a new episode!
Go to a place you have never been to before. This could be a bridge on your way to work, an alternative route on the way to the gym, or a scenic spot that you never would go to otherwise. Make it fun by choosing a new spot each week – even drop a pin on a map and just head there!
Get your mates out! Perhaps you haven’t seen someone in a while, or you realised you haven’t properly caught up with a family member one-to-one. Invite them for a walk and stay social! It’s vital in maintaining a healthy mind.
Pick a morning for a walk to help wake you up – this can help improve your mood or promote fat loss. Alternatively, pick an evening to help your sleep routine, and regulate stress and anxiety. Mix it up every day!
Play a game! TikTokers have been walking the lengths of a tube line, and geocaching, as well as nature rubbing as a form of physical and art therapy, or even healing one’s inner child with a spot of ‘I Spy’. You could design a trail, help a clean-up effort, or even go on a photo walk (a selfie per 1k steps?)