Daily Walking Motivation … and Does your Step Count matter?

[CBDB]

Hello all you walkers and those aspiring to increase your daily steps! I count myself in the latter category, having been struggling to get in my steps due to workloads and my other fitness regimes (running and rowing).

So although I get a fair few steps in on my commutes, as well as on my runs during warmup and cool down walks, I think I need to (and want to) focus on dedicated walking time. It’s simply not enough to do quite a bit of walking on 3 days of the week and then not to do any walking for the rest of the days in the week.

This video brought it home to me (again!) that other physical activities just simply do not… or should not … replace daily walking. It’s simply not about fitness but more generally about a healthy lifestyle.

youtu.be/XgZGBGQcotA?si=4WY...(Not working as expected?)

A very interesting video, with lots of info and reasons to keep on trying to make walking a daily habit.

So I’m not quite sure how I will manage to plan into my busy day a daily walk, but I will keep have a good think to find a way.

So I’m wondering if our forum walkers have any experiences they can share, or tips and tricks on how they have managed to fit in daily walks into their busy lives.

We all probably would love to hear!

Happy daily walking!

[GoogleMe]

Interesting. For me, a focus on daily walking is (and daily step counts), I have realised (and frankly should have known) is not appropriate - my focus now with the Active 10 app is to average at least 10 minutes a day and this month adding in getting 30 'Active 10s' in. (Although I don't distinguish between running and walking for those purposes... and quite often nor does my pace, hahaha (but my body does, in a good way)) It's working far better as motivation and allows for the ups and downs of life... and for important stuff - my dementia walk with my Mum isn't going to register on the app, still less the tea and cake time in the cafe with the rest of the group, but boy is it important and its own kind of fitness.

I don't know if there's good evidence behind activity having to be daily (and of course those with many disabilities and chronic illnesses won't have been studied!) I remember the one thing I took away from an NHS Expert Patient Programme, a long long time ago was not to set 'every day' goals (although I shouldn't think that applies to necessary medication!!!).

That said, when I mentioned to a yoga teacher that I just did 10 minutes a day by myself she said that was better than a weekly class, so I do get your point.

Sometimes it is what that daily walk represents that is more important than the actual thing itself (be that fresh air, head clearing, time to yourself...)

[CBDB Administrator in reply to GoogleMe]

That is so insightful.

I’ve not counted my runs, but I did when I jeff and do cool down/warmup walks, but wondered if I’m cheating myself into thinking that I’m getting my average walks in. So it’s really interesting to hear (NHS Expert Patience Programme) that there might be different opinions about daily or ca 3-5 times weekly.

And your thoughts about motivation are key, I think for me as well. All of my and hubby’s parents have now died and our families don’t live in the area. We don’t have a dog, but daily dog walks suddenly seem such a useful, emotionally enriching, annd connecting, fun way to spend time on a walk.

But I wonder what for me would be the equivalent without having to get a dog, as we are also full time working.

I’ll have to have a think. Doing a walk to get the morning paper or the daily milk might be an idea I could afford myself to get to like. But of course the route is far less pleasurable, as it will be alongside a road.

[GoogleMe in reply to CBDB]

Ah, dogs... got another post about that one, maybe elsewhere.

The wonderful poet and all round good egg Ian McMillan has a walk to the paper shop just about every day and tweets a few observational lines. There are days when there's no 'early stroll' because he's got an early bus and train for work purposes.

There's the soothing ritual element and there's the curiosity element. I think different people will gravitate to different amounts of each of those. MrGM and I have been out for a curiosity walk this afternoon, following up something on a YouTube video about a lost railway in a familiar place. I hadn't actually expected it to be as long as it was or to be a walk we hadn't done before.

[CBDB Administrator in reply to GoogleMe]

That curiosity walk sounds intriguing! Yes, a balance between a comfortable well known ritual and some exciting curiosity walks sound great.

I must look up McMillan’s tweets.

🙏👍🏽😀

[GoogleMe in reply to CBDB]

He's a lovely, lovely man (having met him and had a long chat)

[CBDB Administrator in reply to GoogleMe]

Just followed him on X )although I don’t use X very often anymore), but his X/Twitter feed looks lovely! Especially for walkers! I assume I got the right person?

Ian McMillan

[GoogleMe in reply to CBDB]

That's him. Enjoy! He's the 'good' Twitter.

[skysue16 in reply to GoogleMe]

Thanks for your thoughts GoogleMe very interesting……

[Over60sRunner 1000miles per year]

I am so lucky to have a dog, so walking has to be a daily activity for me or I have to deal with a large,stir-crazy hound!!

It's interesting that the 10,000/day steps is now not so "written in stone" as it was, and makes me feel a lot better as I probably only manage my own target of 8,000/day about 5 out of 7 days a week, but I reach a 7,000+ average over the week.

I must admit the days I can't muster the energy to go out and walk (which thankfully are fewer than they used to be) I feel incredibly sluggish and very achy, so I try my best to drag my sorry behind out if I possibly can 🚶‍♀️🚶‍♀️🚶‍♀️

[CBDB Administrator in reply to Over60sRunner]

Oh well done! I have seldom been near 10k steps, so my walking goals and aspirations have always been much more modest.

My family used to have a dog always, so I know what joys it can bring (and the walks that came with it)

Well done for keeping moving!

[skysue16 in reply to Over60sRunner]

Doggies really do help with motivation 😂🐶 🐾

[CBDB Administrator in reply to skysue16]

🐾🐶😍🥰

[SueAppleRun]

That's a really good video outlining the reasons we all need a daily walk,

[CBDB Administrator in reply to SueAppleRun]

It is, isn’t it. He now also has a free 30 day challenge, but it feels a bit daunting to me to commit to daily walks.

[SueAppleRun in reply to CBDB]

I don't want to challenge myself at the moment in case I get very ill again, it'll take a while for my confidence in myself to return

[CBDB Administrator in reply to SueAppleRun]

Yeah. Completely understandable. It sounds too daunting to me, too. Great to read about your fabulous day today!

[SueAppleRun in reply to CBDB]

Thanks 😁, after cooking and changing beds and laundry this morning I wasn't sure the walk would happen, I still have limited energy

[GoogleMe in reply to SueAppleRun]

Have you heard of 'spoon theory'?

[SueAppleRun in reply to GoogleMe]

No

[GoogleMe in reply to SueAppleRun]

Sometimes people lack confidence, sometimes they are just sensible!

[CBDB Administrator in reply to GoogleMe]

Listening to your body is one thing. Understanding what it tells you is another. Is that the “spoon theory” in a nutshell, GoogleMe ?

[GoogleMe in reply to CBDB]

en.wikipedia.org/wiki/Spoon...

[CBDB Administrator in reply to GoogleMe]

Ahhh! I can relate (as a Hashimoto sufferer which affects metabolism)

[SueAppleRun in reply to CBDB]

Keep tabs on your thyroid, I too have hashimoto,, plus psoriasis and now inflammatory bowel disease, but I'm lucky I don't have rheumatoid arthritis, the treatments I'm having now are calming my immune system so all my immune responses are slightly less troublesome.

[CBDB Administrator in reply to SueAppleRun]

Yes, I am regularly blood checking (both privately and NHS, as nhs often does not test all thyroid markers or nutrients). I also feel lucky as I’m not mentally affected and don’t have arthritis or diabetes.

And currently the only challenges I have are early evening tiredness at times and inability to loose weight.

Sorry to hear about IBD and Psoriases. Hashimotos is such a difficult condition to manage to optimal health.

[SueAppleRun in reply to CBDB]

All 3 are difficult to manage,not was the IBD that's new and put me in hospital this summer twice

[CBDB Administrator in reply to SueAppleRun]

💌🕊️🏥 Sending you over some healing vibes! 🏥🕊️💌

[SueAppleRun in reply to CBDB]

Thanks 🙏

[skysue16 in reply to GoogleMe]

Interesting, thank you for the link 👍

[Runnin-g]

I have a dog, so am motivated to walk her everyday. Walking has been a focus for my daily activities for a long time and usually takes priority over other exercise. My Mum has long been my inspiration and she was walking 5 miles every day, well into her late 70s. I tried to match that for a while but with work & family commitments, found that really hard so have reduced my target to 3 miles a day which has been mostly achievable. I do have to get up early to fit in exercise but I’m lucky that I don’t start work until 10:30am each day which allows me the time I need. I do aim to reach 10,000 steps a day & follow the Walk1000miles yearly challenge which also helps with motivation.

[CBDB Administrator in reply to Runnin-g]

That’s amazing. The Walk1000 miles is a great motivator ( walk1000miles.co.uk ) isn’t it. I used it last year in combination with the conqueror app, but my rather humble aim was to 1000 miles by putting together walking, running and rowing distances.

So I’m hoping to someday reach the 1000 miles with walking only.

[Runnin-g]

I think I’m in my 4th year of doing the challenge. 1st year I recorded boots-on walks & runs, 2nd & 3rd years I recorded just boots-on walks. This year I’m back to recording boots-on walks & runs again as I’m slowing down a little with peri-menopause! It’s great that it can be flexible & tailored to match current abilities, so however you’re doing it, it’s great to have a challenge and all movement is good. Well done 😊

[CBDB Administrator in reply to Runnin-g]

Such a great way of looking at it. Thank you!

[LottieMW Administrator]

Interesting!

I’ve defo fallen off the walking wagon!

So it looks as if an average of 7,000 steps can be just as beneficial as 10,000? He mentions the quality of the walking, but it’s a shame he doesn’t talk about *time* spent walking…when you feel pressed for time with all the other life stuff going on, it would be good to have an idea of the minimum beneficial amount of quality walking to do!

I’m sure that we have previously mentioned minimum beneficial times…it may have been in a previous challenge? 12 minutes seems to ring a bell but…🤷🏻‍♀️

[CBDB Administrator in reply to LottieMW]

Yes. I think this is where our own Active10 app comes into its fore, as it foregrounds starting 10minutes daily active walking, no matter the distance or pace. As long as it’s active walking ( “so no doddling, please”, she says in a school-teachers voice) , then it’s a great start, expanding to 3 x 10 min of Active walking daily.

And the duration is - as you suggest - a better measure, considering we all are of different sizes, abilities, etc.

A10 App

[skysue16]

Interesting post, video and replies…

I don’t have a daily target for walking. During the term time I probably walk 5 days a week (often a dog walk twice a day but sometimes one longer walk or an all day walk). Holiday time and days off it would be daily dog walks. I like the ‘move every day’ or ‘active every day’ mantra - so that could be a walk, run, work day (‘running’ around after two and three year olds is active 😂) plus some strength work. On run days I usually take Squiggy and walk for 15/20 minutes before and after. I found it interesting when he spoke about ‘intensity’ in the video. I like the Active 10 ‘brisk’ walking (spaniel speed I call it 😂🐶), I feel it is important to raise the heart rate in order for the walk to help towards physical fitness. Of course, a slow stroll and chat with friends and family is extremely beneficial too! Happy walking everyone….here is Squiggy on our windy walk this morning.

Track in woods

[CBDB Administrator in reply to skysue16]

”Spaniel Speed”! I like it!

Yes, I think there is much to be said for rather using the approach that our forum’s own associated Active10 App uses, e.g. focussing on 10 minute periods of Spaniel Speed walking! 😀

[skysue16 in reply to CBDB]

🐶👍😂

[GoogleMe in reply to skysue16]

Yes, it may be important to ensure there are different types of walking for genuine all round fitness and wellbeing. As my mother used to say rather bitterly of my father "It's all very well keeping fit, but fit for what?" (especially when fitness activity meant he was too tired to do other things) Although given what my son's OT said about teaching him to walk alongside others, perhaps he too had to walk faster to be comfortable?

[CBDB Administrator in reply to GoogleMe]

So true! Different abilities and capabilities (legs, body, age, fitness, practice), but something for everyone!