Older women who walked about 4,000 steps just once or twice a week significantly reduced their risk of premature death by 26 percent and heart disease by 27 percent, compared with their sedentary counterparts, new research shows.
The study, published in the British Journal of Sports Medicine, followed 13,547 women, typically 72 years old, who were free of heart disease or cancer over nearly 11 years.
While taking 5,000 to 7,000 steps provided additional benefits, the researchers concluded that the total number of steps, rather than the number of times walked, was most important for reducing mortality and cardiovascular disease risk.
As the weather gets colder and darker, we spoke to Shropshire personal trainer Lauren May, who shares seven simple ways to increase your step count this autumn.
Why is it so important to stay active this time of year?
“As the nights and mornings get darker, it can affect people’s motivation to stay active, and many people are affected by SAD (Seasonal Affective Disorder),” May knows. However, when you exercise, you release a lot of endorphins that make you feel great.
Being active can help boost your mental health, as it can reduce anxiety and depression during the months when you may be most prone to feeling that way. Getting more oxygen to the brain can also help you feel more alert.
A personal trainer emphasizes how keeping the physical and mental benefits of staying active in mind is key to staying motivated in the grueling months ahead.
“Remember to ask yourself, ‘Why am I doing this? I want to be healthy and happy,'” May says. “It’s not a punishment and you’re privileged to be able to move your body, so it’s all about getting that routine in place.”
Starting small and adding to your daily routine will help.
“A big part of it is really just planning the movement for the day, so even when you’re not motivated, you think, ‘I’m going to do this because it’s Wednesday, and that’s when I’m going to do it,'” says the personal trainer. So the more you do it, the easier it gets. “So you just have to set that routine for yourself and eventually it becomes second nature, like getting up and brushing your teeth in the morning.”
Seven easy ways to increase your step count
1. Make it social
“Getting out into nature and doing more steps in a social setting 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 be really great because you can meet other like-minded people in your area and maybe expand your friendship groups. These groups can help you feel like you’re part of a community, which can help you stay motivated.
2. Incorporate extra movement into your work day
“If you have a really sedentary job where you sit at a desk all day, you can set a timer every 30 or 45 minutes to remind you to get up and take a walk,” suggests May.
This can help increase productivity because when the heart rate increases slightly, it delivers more oxygen flow to the brain. So, take a walk at work, or if you work from home, maybe take a few steps up and down your stairs during your break.”
3. Make the most of the hours of sunlight
“If you can, go for a walk on your lunch break or after work and get some sun on your skin,” advises May. Getting some extra vitamin D into your system by being outdoors, especially in the winter months, can be really helpful.
4. Park away from shops
“When you’re shopping for food, instead of parking as close as you can to the door, park your car a little farther into the store,” advises May.
5. Take the stairs instead of the elevator
“If you’re in a mall, take the stairs instead of the elevator or escalator,” May suggests.
6. Count the housework
“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, hitting the whole house requires a lot of effort.
7. Wear YouTube”>YouTube Video
Increase your step count by trying a new workout video on YouTube.
“There are so many free workouts you can do online, especially on YouTube,” May says. “For example, my mom loves a step class. She just steps out of the house and does an online step class.
“However, anyone can put anything online, so try to find someone who is fairly reputable. Make sure you Google the trainer first and what their credentials are.”
