Though it’s certainly not the be all and end all of fitness, research has shown that the more steps you take in a day, the better. Aiming to walk 10,000 steps a day is a great way to motivate yourself to move more and to interrupt the time you spend sitting. We can all make the effort to move more in small ways across the day, by parking further from the entrance to shops, taking stairs instead of escalators, standing while at work and walking to socialise with friends and family.

Benefits of moving more in a day

1. Physical activity boosts the release of feel-good hormones (like endorphins) and increases blood flow to the brain, which results in improved cognitive

2. function. Not only do you feel less stressed and anxious when you regularly move, but you are also working toward improving your creativity, productivity, and concentration.

3. Physical activity is a great way to boost energy levels and fight fatigue as it strengthens the heart and improves circulation.

4. Physical activity triggers the release of key neurotransmitters like endorphins, serotonin, and dopamine, all of which play key roles in mood control

5. 10,000 steps per day goal promotes weight loss, improves glucose tolerance, and reduces blood pressure

When I calculate your macros each week I do it on the basis that you are following the 10k steps a day goal, this enables me to calculate your daily activity level along with the programme assigned to you.

The following pedometer indices have been developed to provide a guideline on steps and activity levels:- Sedentary is less than 5,000 steps per day

– Low active is 5,000 to 7,499 steps per day
– Somewhat active is 7,500 to 9,999 steps per day
– Active is more than 10,000 steps per day
– Highly active is more than 12,500

Try to hit your 10k steps a day to stay in the Active range, this is ideally where you should be to maximise you weigh loss,, and gain sufficient health benefits.