SHAPING UP: Does 10,000 steps a day really make a difference to health and wellbeing?

The aim is to get 300,000 steps, or more throughout October (an average of 10,000 steps a day).

Completing 10,000 steps each day can help you lose weight. Typically 10,000 steps a day burns about 2000 to 3500 extra calories each week. One pound of body fat equals 3500 calories, so depending on your weight and workout intensity, you could lose about one pound per week simply by completing an extra 10,000 steps each day.

However, the aim of our challenge isn’t weight loss. The aim is to be consistent with our steps every day, so that we form healthy habits throughout October – so we go into the last quarter of the year (often the unhealthiest part of the year) with a stronger mindset, more motivation, and lots of energy.

We are only 6 days into the challenge bet we have already started to notice lots of other benefits, including:

✅Improved Energy & Mood

Exercise is a great way to boost your energy levels and fight fatigue because it strengthens the heart and improves circulation. The feel-good hormones that are released during physical activity lifts your mood too.

✅Less Cravings

When you’re physically active, it helps stabilise your blood sugar because your muscles use more glucose in your bloodstream. Activity also helps insulin in your body work more efficiently.

✅Better Eating Habits

When you put in a lot of effort into exercise it puts you in a positive frame of mind, and that positive energy transfers over into other parts of your lifestyle too. Especially with your diet!

✅Improved Productivity and Concentration

Physical activity boosts the release of feel good hormones and increases blood flow to the brain which results in improved cognitive function. Not only do you feel less stressed and anxious when you regularly move,

✅Reduced Stress

If you have problems at work or at home, a nice walk can act as a form of meditation and help reduce stress. It gives you time to think things over and clear your head.

✅Increased Desire To Workout

When you move more throughout the day the increased blood flow and release of endorphins lift your mood and you feel more energetic. So, when you get home from work you’re more likely to want to put on your gym gear and go for a workout.

If you are struggling for motivation, just start by getting 10,000 steps a day. Be consistent with it for a week and it will help form good habits and in a few weeks you’ll be feeling more motivated.

You can also join our October Step Challenge. It’s not too late to join. To join go to www.facebook.com/groups/seahamshapeup

Choc Orange Smoothie Bowl

SERVES: 1

TOTAL TIME: 5 minutes

CALORIES PER PORTION 342

INGREDIENTS

125ml oat milk

40g coconut yoghurt

1 tbsp chocolate protein powder (vegan if required)

1⁄2 medium frozen banana

5-10 pieces ice

To serve:

1 tbsp toasted muesli or granola (use gluten-free variety if required)

20g fresh orange, sliced

INSTRUCTIONS

Blend milk, yoghurt, protein powder and banana until nice and smooth. If the texture is too runny, add a few ice cubes to thicken it.

Transfer to a serving bowl and top with granola and orange slices.

18-MINUTE CARDIO & ABS WORKOUT

You’ll need a treadmill for this workout. The aim is to raise your heart rate during a 2-minute run and then focus on abs and core for 2 minutes.

Run for 2 minutes, then complete 20 seconds of each ab exercise, Rest for 30 seconds and repeat 4 times:

2 minutes run

20 seconds CRUNCHES

20 seconds SQUIRMS

20 seconds FROG SIT UPS

20 seconds BICYCLE ABS

20 seconds JACK KNIVES

20 seconds STAR SIT UPS

30 seconds rest