There are many ways to get active, but walking is one of the easiest and accessible steps you can take to improve your health. It’s safe, free and sustainable and great for all ages.

Increasing physical activity has many health benefit. Research has shown walking at least 30 minutes every day can help:

• Reduce your risk of heart disease, stroke and type 2 diabetes.
• Improve your blood pressure, blood sugar and blood cholesterol levels.
• Prevent weight gain and lower the risk of obesity.
• Improve your mental well-being.
• Increase your energy and stamina.
• Reduce your risk of osteoporosis, breast cancer and colon cancer.

Step activity levels are generally categorised as:

• Less than 5,000 steps per day may indicate sedentary lifestyle

• 5,000-7,499 steps per day can be considered low activity

• 7,500-9,999 steps per day can be considered somewhat active

• 10,000 steps per day classifies individuals as active

• 12,500 steps per day is classifies as highly active.

Vitality members earn 3 points for reaching 7,000 steps, 5 points for reaching 10,000 steps and 10 points for reaching 12,500 steps per day.

But how can we reach 10,000 and over steps every day? Many people that think they are healthy are surprised when they use a step counter for the first time.

Health Rewards Ambassador and Step Count Champion Stephen Morrison is a great example of what you can achieve through making more steps. Stephen went from morbid obesity to drop to around 13 stone by adopting a ‘try everything’ approach to activity.

“Over time, the small steps and changes that I deemed successful became part of my daily life.”

Walking was key for Stephen’s life change. Previously he had been averaging below 3,000 steps each day against the recommended 10,000. Signing up to a step count challenge, Stephen went from 3,000 to hitting 25,000 steps over the course of 12 weeks.

“I walked 7 miles to work, I walked up and down the 22 steps in my house and I walked my 2 dogs several times a day.”

“I became a Step Count Champion, recruited my friends and colleagues and in 10 months I managed to lose 150 lbs. I regained my self-confidence, my health and my happiness.”

Some small steps that Stephen suggests could be useful for adding steps are:

“If in work. Walk to a colleague. Dont phone them. Walk around house while on the phone.  Take stairs instead of lifts. It’s surprising how much these can add up and really help you to get active.”

Here are a few other ways to get in your steps:

• Take the dog out for a walk.
• Take the kids to the park or playground.
• Park farther from the entrance to your workplace, school, etc. Walk to a nearby restaurant for lunch instead of driving.
• Start a walking group or join a hill walking or rambling club
• Get off the bus early and walk the rest of the way
• How far do live from work? Could you walk the whole way?

To read more from Stephen Morrison check out his blog :

http://howmanymiles.co.uk/