GET YOUR DAILY 10 000 STEPS IN

It may seem impossible, but getting those steps in will be easier with these nifty and effective tips

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Some exercise is better than no exercise, and the more you move your body, the better you'll feel. Studies published by the Journal of the American Medical Association (JAMA) show that walking about 10 000 steps (about 8km) was linked to lowered risk of cardiovascular disease and may significantly lower your risk of 13 types of cancer, as well as dementia. When you feel fitter after consistently doing your daily 10 000 steps, you will create bigger goals for your health, such as ending the day with a 15-minute high-intensity workout. To get you started, here are a few ways you can rack up those kilometres.

Wear your fitness tracker every day
Most modern fitness trackers come with a preset 10 000-steps goal, and some active rewards programmes, such as Discovery Vitality, reward you based on the steps you rack up. If you work from home, don't forget to wear your fitness tracker as all those trips to the kitchen will count towards your daily step goal.

Take your dog for walks
Your pooch will never say no to a walk. Make their day and get your body moving at the same time, even if it's just a short walk around the block. Every step counts.

Use the treadmill at gym
Running for just 30 minutes on the treadmill at a moderate speed will get you to about 4 000 steps in no time. Make sure to bring your earphones so you can listen to music or a podcast – time seems to pass by faster when your mind is preoccupied. If you combine a treadmill session with the other bouts of walking you do daily, you can easily get to 10 000 steps.

Take the stairs
If you have the time, take the stairs whenever you have the option. Whether it’s at the office, home or the mall – even better is to park your car where you’ll need to take stairs to enter and exit.

Walk between errands
Our car often becomes the default mode of transport for doing errands. If the shops are within walking distance from you, take a walk instead.

Incorporate walking in your commute
Walk to work if it’s within walking distance, or take public transport and find ways to incorporate more steps along your journey.

Get a walking buddy
If you struggle to stay motivated or you find walking alone to be a boring, rope in a friend. You'll not only benefit from the bonding experience (social connection is proven to benefit your mental health) but also hold each other accountable so you can stick to a routine.

Step away from your desk during your lunch hour
Many of us work through our lunch hour or, if we do grab lunch, end up eating at our desk. Use your lunch hour to step outside and take a walk.

Take trips to the water cooler and fill your bottle more often
Refilling your water bottle is a great excuse to get more steps in. Plus, you're making sure to get much-needed H20 at the same time.