National Steps Challenge - 10,000 Steps A Day

10,000 Steps a Day

According to Dr Catrine Tudor-Locke, author of Manpo-Kei: The Art and Science of Step Counting, "10,000 steps/day appears to be a reasonable estimate of daily activity for apparently healthy adults".

10,000 steps might seem daunting but fret not, for here are some tips to help you reach your daily goal:

Related: A Thousand Ways to Walk 10,000 Steps

Take the Stairs

Head for the staircase whenever possible. Instead of taking the escalators at the MRT station boost your daily step count by taking the stairs. The same can be applied to your home or even your workplace, assuming that your office is not on the 72nd floor! But if you feel like you’re up for the challenge, why not?

Related: 10K? OK! How to Move More in Everyday Life

Take a Breather

Have you been glued to your seat for the past hour? Stand up and do a few knee raises, or walk on the spot for a few minutes. Better yet, walk briskly around the neighbourhood to really get your blood circulating. A short break every hour may not seem like much, but the benefits you reap are huge.

Related: The Nudge to Budge: Why You Should Step Out of that Chair

Explore the Neighbourhood

Make an effort to explore your neighbourhood. Why not open up google maps and try a different route today? You may even stumble upon a new restaurant or café that you never knew existed. You could even alight at a few bus stops before or after your usual stop. Not only do you get to increase your step count vastly, you could also shave a few cents off your bus ride in the process.

Related: Keep Calm and Carry On

Get Moving

Instead of making excuses to not exercise, find reasons to keep moving! Go for a walk with your family after dinner. This is a great opportunity to increase your daily step count as well as foster better ties with your loved ones. Are you catching up with your friends over the weekend? Why not suggest a more active activity such as exploring Coney Island? If the heat bothers you, Singapore has a number of malls for you to stay cool and walk on!

Related: 10,000 Steps a Day? Go Shopping or a Holiday

Break It Up

You don’t have to hit 10,000 steps in a single burst. If you are currently averaging 4,000 steps a day, you may find that suddenly doubling your efforts is too taxing, so break it down into small, achievable goals. Aim to increase your daily step count by 1,000 steps a day until you reach the recommended 10,000 steps.

There’s also no need to walk 10,000 steps at one go. Why not break it up and go for a brisk walk after each meal? It helps to aid digestion and it’s a great way to ramp up your step count.


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