For those that don’t know, May is National Walking Month and Move More launched a challenge to walk 50,000 steps in a week (http://www.canterbury.ac.uk/christ-church-sport/move-more/walking-challenge.aspx). So, me being me (and not in the least bit competitive), I stepped up (stepped? get it?).

Here’s a little anecdote for you….bear with. Over the past couple of years I was lucky enough to spend quite a lot of time in Paris (sounds privileged but there was a downside). Apart from a brief spell in the Marais, for the most part the apartment where I stayed (with my significant other (SO) who was working in Paris) was in the 2eme arrondissement. SO and I walked all over that city, rarely venturing down into the Metro. I remember clocking up over 25,000 steps on more than one occasion and we thought nothing of spending 90 minutes walking out to the Peripherique just to purchase some home comforts from M&S. Yet, once back home, we jumped in the car to ‘pop down Sainsbury’s’ which is a mere 15 minute walk away as it was too far to actually walk!

Whilst I’m not saying that this never happens now, since the arrival of Poppy the dog a couple of months ago, both SO and I walk as much as – if not more than – we did when we were in Paris and our daily step tally is significantly higher than at any time previously.

Anecdote over so, if you are still with me, here’s what prompted me to take the Move More Walking Challenge. The average person takes between 3,000 and 5,000 steps a day, yet studies* have suggested that people who increased their walking to 10,000 steps daily experience health benefits. In a previous blog I mentioned the arrival of Poppy and claimed that walking her before work clocked up an average 5,000 steps pretty much before my day had started. However, this is only the case when I am on dog walking duty (DWD). DWD isn’t a daily task for me and is usually only my responsibility when SO is on an early shift at work or when his shifts fall over a weekend. I admit, I was a little bit creative with the truth but Poppy only has little legs and if I walked her as well then she would be even shorter.

I have a health app on my phone that logs my steps but, clearly, it can only do this is if I am actually ‘carrying’ said phone. I dug out my trusty pedometer (that had served me so well in Paris) and duly attached this to my person. I thought I would use an average of the two devices to give me a better idea of actual steps as I don’t think either can ever give an accurate record. However, I didn’t record any steps taken in and around the house so I may have been selling myself short on how many steps I really took but figured this would allow for any miscalculations from my two devices. I had been sent a log sheet by Move More on which to record my steps and, once completed, would be sending it back to claim my reward of a much coveted Christ Church Sport t-shirt! I know I am far more active now than at any time since the age of 11 so thought that the Move More challenge to reach 50,000 steps over a week would be a doddle. How wrong could I be?!?!

Day 1. DWD day for me as SO was in between night shifts. Luckily and quite unexpectedly, Bank Holiday Monday was a really nice day. This clocking up the steps thing was easy……..walking shoes on for me, lead on for Poppy and off to the seafront we headed. Total step count = 17427. A great start and, see? A doddle!

Day 2. DWD before work but it was a bit wet outside so only a short walk prior to Poppy being dropped off at the dog sitters (aka my Mum’s) for the day. Ah, and then the realisation that I was facing a much bigger challenge struck. I was on a 3 day training course that would see me stuck in front of a computer for the best part of 7 hours each day. Hmmmmm. I was actually Joe Average, managing just 4,504 steps. This doddle wasn’t looking so great now.

Day 3. I had to get my steps up more but wasn’t sure how this was going to happen then, hurrah, the afternoon training session was on the 5^th floor. No wimping out and getting the lift for me (or my manager) as we sprinted (might be a slight exaggeration) up those stairs! To end the day I had to pop into the city centre to run a couple of errands. Today’s tally? 7,145 steps. Still short of the magic 10,000 but an improvement on yesterday.

Day 4. No DWD, no trip up to the 5^th floor but errands in the city. 7,986 steps.

Day 5. Gym day so I would have the extra walk to and from the gym, then onto the office. The toilets were out of order on my floor so more steps were gained as I had to use the facilities on the ground floor. Errand trip into the city but no DWD. 8,368 steps.

Day 6. The weekend had arrived, yay! DWD for me so at 06:30 I dragged my scraggy backside out of bed, donned my walking shoes, strapped Poppy in the car and off I set. Hang on, ‘strapped Poppy in the car’? is this not supposed to be a walking challenge? Yes, it is and there was a reason for using the car. My favourite place to walk is anywhere along the seafront and today I had decided to walk from Sandown Castle, across the sand hills to Sandwich Bay, a not inconsiderable distance but too far for me to use home as my starting point. I threw a ball for Poppy, which kept her very happy, stuck my headphones in and off I set to the dulcet tones of Glenn Miller (if anybody wants a great pace setting tune then can I suggest the St Louis Blues March……..does exactly what it says on the tin). It was a bit windy but the sun was out (then in, then out, then…..you get the picture), I was benefiting from the fresh air and positive ions and feeling relaxed. 13,044 steps.

Day 7. Shared DWD day and there was no way I was being left at home! I also had to do a bit of grocery shopping which took me to a total tally for the morning of 9,201 steps. I had reached the magic 50,000 for the week but I should’ve really done this in 5 days and not 7. Still, I had set the benchmark for future weeks so a good place to start.

I do tend to record my steps on a daily basis but don’t generally worry about the final count as I think that my gym sessions make up for any shortfall. However, this challenge has proven that maybe I shouldn’t be so complacent as, over 4 days, I hadn’t even reached the target for 3 days. Let me explain: my total steps for days 2-5 was 28,003 whereas I should’ve reached 40,000. Make sense? It is clear from this that, on the days I am at work, I really need to make more of an effort to get up, out and moving. How on earth am I going to do this and, once I have worked it out, are there any tips or suggestions I could share to encourage others to walk more?

Well, I could insist that I have at least one DWD per day (I don’t want to deprive SO too much as he gets a great amount of pleasure from walking Poppy as well as much needed exercise for himself). Now I’m not suggesting you rush out and get a dog but maybe there is a friend or neighbour that has a dog you could borrow? Making a commitment to walk someone else’s dog may provide the incentive you need to get on out there (Poppy is available for anyone who is interested but I will warn you, she has a propensity to roll in unsavoury ‘stuff’ such as a badger carcass. Pleasant!).

I could always use the toilets downstairs (or the ones that are two floors up) at work. This would not only increase my step count but would also add a little to my aerobic activity as climbing a flight of stairs (or two) will elevate my heart rate, no matter how slight this may be. You, too, could use the facilities that are a bit further away from your office

Once or twice a week – or why not every day as it only takes 15 minutes? – I could do the 1 mile circular route from Augustine House (other routes are available: http://www.canterbury.ac.uk/christ-church-sport/move-more/walking-and-running-routes.aspx). I could encourage colleagues to do the same as walking with company seems to make the time (and route) go quicker. Give it a go yourself. You might be surprised by how much better you feel especially now Summer is on its way; who wants to be stuck indoors when the sun is shining outside?

So, my week’s challenge is over and I’m really pleased that I finally hit the 50,000 step target. My log sheet has been submitted to movemore@canterbury.ac.uk and I am eagerly awaiting delivery of my t-shirt that I can proudly wear as testament to my efforts. I’m not sure I would’ve done it without Poppy but you really don’t need a dog to get out walking. Take the kids into the countryside or to the beach for the day; I saw a great post on Facebook the other day that said ‘Kids don’t remember their best day of television’. They will, however, remember collecting shells, picking up pinecones, having a picnic. Arrange to go for a walk with a friend……walk and chat then stop for a coffee if you like. Popping to the shop? So it takes 10 minutes longer to walk rather than drive but it is better for you and the environment. All you need is a decent pair of comfy and supportive shoes and I’m sure everybody owns at least one pair of those. Walking is free so make the most of your spare time to get out and enjoy the world.

Ceri Spain
Statutory Returns Officer
Planning Office

*http://www.livescience.com/43956-walking-10000-steps-healthy.html