As a sport scientist with a keen interest in all things exercise I’m well aware that trying to avoid being too sedentary by sitting lots and trying to move more by walking around has many benefits for your health. My colleague and office buddy bombards me with the data on almost a daily basis!

However, practicing what you preach isn’t always easy!

Although I have regular sport slots in my week, like most people much of my working day is spent sitting at a computer,  transporting myself to different venues in a car, and when all this is done if I have time, catching up on TV shows on the couch.

Over the past few months in an effort to reduce my sitting time I’ve been tracking my step count with an activity tracker and phone app in an attempt to understand what activities in my day help me to ‘move more’, so embarking on taking the move more walking challenge was ideal (plus everyone wants to win a free t shirt!) Here’s my progress…

DAY 1: Monday: 12892 steps.

A good day! I’m fortunate to live fairly close to a train station, so using this as transport instead of the car is a good way to get steps in. 10 minute walk to the station, 15 minutes from the station to work and the return leg the other way. That racks up 50 minutes of walking. Although I can’t wear my tracker playing netball, I also keep it on for the warm up which logs a few more!

DAY 2: Tuesday: 7278 steps.

This doesn’t reach my 10,000 a day target but this is a little unfortunate as part of my effort to keep moving more, I cycled into work and home again. Its shame it doesn’t measure this as a work out as it was a good one, so I’ll take the hit on the steps! I do however use a new tactic today. Every time I need to pick up the phone to a colleague I walk to their office instead. They all count!

DAY 3: Wednesday: 12882 Steps.

I have an exam to invigilate today which normally wouldn’t be a step friendly activity but I have challenged my colleagues to the ‘invigilation step count’ competition over the exam period. The relatively large amount of overhydrated students needing the toilet keeps me on my feet for much of the 2 hour exam and I notch up 2543 steps! Let the competition begin! A trip to town at lunch for some supplies adds to my total.

DAY 4: Thursday: 5309 steps.

Few excuses for such a lazy day today, except I am a slave to my computer for much of the day with lots of work to get done. I should have squeezed in a walk to town at lunchtime today, but work got the better of me. Must try harder tomorrow!

DAY 5: Friday: 8163 steps.

Better today but still a little short of my target. I get the train to make sure of some morning steps and try and spend the morning at my laptop in the refectory to utilise one of the tall desks in there. It’s not steps, but as research shows; standing is better than sitting. I also do some PlaySport kayaking today and whilst I can’t wear my tracker in the river and the steps are minimal it’s certainly a work out. The capsize drill in the water certainly gets my heart rate up, but I live to tell the tale.

DAY 6: Saturday: 14532 steps.

A good opportunity to get some steps today as I’m umpiring for our Kent County netball trials. The standard is impressive and they keep me running – all good steps. I spend most of the day on the move so it’s no surprise it’s so high today!

DAY 7: Sunday: 4287 steps.

More netball trials today but I’m given a day off of umpiring, so more standing and less walking. After yesterday I’m happy to not be running around but my step count takes a hit. I do however spend nearly 6 hours in total on my feet, so all that standing is better than sitting on the couch.

Total: 65353.

Research tells us that monitoring our activity is important for behaviour change and after this week I’m a big advocate.  I’m a few shy of averaging 10,000 steps a day but keeping track of my steps has certainly motivated me to squeeze more into my day! I’m ready to claim my Christ Church Sport T-shirt!

Dr Katie Dray
Senior Lecturer in Sport Coaching Science
Sport & Exercise Sciences Section
School of Human and Life Sciences