Wellness Poll Results: “When do you get your 10k steps a day?”

In last week’s Wellness Poll, we asked the question: 

“When do you get your 10k (that’s ten thousand) steps in a day.” 

Our practice members answered and we have drawn the results represented in the table and the pie chart below.

From the results, more than 60% walked 10k steps per day compared to those who do not. This means that the majority of people either incidentally or deliberately get their daily steps in, helping themselves to be healthier in the process. Perhaps some of those who don’t get 10k steps from walking get their exercise in other forms, such as lifting weights at the gym or playing a sport, which still positively impacts their health!

There were 36.9% of people who get their steps in during work hours. This may be due to many occupations involving a great amount of walking (e.g. Tradies, Salespeople), while some occupations may not require much movement away from a desk. For example, my smart watch indicates that I only take 3k steps when walking and adjusting people in the practice all day, and as such, I supplement it by long-distance running and lifting weights. Similarly, our other team members – Chiropractors, remedial massage therapist and chiropractic assistants – make an effort on a daily basis to get their steps in!

There were more responses from people who preferred walking in the evening compared to walking in the morning. A brisk and easy walk before or after dinner can help to boost metabolism, reduce daily stresses and a great opportunity to catch up with a friend or a loved one. Perhaps because the survey was carried out in winter, walking in the evenings was more favourable than mornings when the temperature is cooler. We may get a different set of answers had we taken the poll during summer, when there is daylight and warmer temperatures in the mornings compared to winter.

Lastly, 2.4% of responses said they walked during their lunch break, which often helps break up the continuity of being in the office or workplace. Walking during lunch could mean walking in daylight and getting a good dose of vitamin D, as well as getting fresh air in comparison to an air conditioned room, clearing the brain from the fog of work.

Walking is a perfect example of low-impact exercise. It’s been shown to not only improve cardiovascular health, sleep quality and metabolism but it also has been shown to improve mood, reduce anxiety and depression. There is strong evidence that it can reduce the risk of chronic disease, such as heart disease and certain cancers. Walking is a great way of meeting the recommended 30 minutes of daily exercise for all ages and fitness levels.

1. 1. A smart watch helps. Having a smart watch or ‘wearable’ (for example a ‘Whoop’ wearable) helps track your steps and your daily progress. These devices can also indicate the amount of kilojoules you burn and your heart rate over time, which can help with motivating you to continue exercising more! 
2. 2. Wearing closed, lace-up shoes are better than wearing thongs. Thongs and open shoes and sandals tend to use more muscles compared to wearing closed shoes when walking. This results in the leg muscles to quickly fatigue and tighten, which can affect your comfort and overall enjoyment of walking. Either that, or walk barefoot!
3. 3. Increase the pace occasionally. By increasing your walking pace to a jog or a run, you can increase the rate of kilojoules burnt, the challenge on your muscles and cardiovascular system, and positively improve your fitness over time.
4. 4. If walking on a treadmill, set the Incline to at least 1-2%. This helps you to walk more closely to your natural gait. You also burn more calories because the incline activates more of your leg muscles, including the peroneal muscles.

“A journey of a thousand miles begins with one step.”

Lao Tzu, Chinese philosopher

Thank you to those who responded to the survey and we look forward to reporting on our next Wellness Poll!