Healthy Lifestyle

10,000 steps. These feet were made for walking.


While breakfasting on Monday (Feb 4 2013) and listening to early morning radio I learned it was World Cancer Day.  As a dietitian I am always shall we say ‘harping on’ about the merits of being active, but sometimes statistics really sink in.  The expert discussing cancer prevention remarked ‘being active for just 30 minutes every day would  halve our risk of developing some of the most common cancers’.  Maybe because it was my birthday this week, and I was reminded when looking in the mirror that yes indeed I really was another year older I set myself a challenge.

10,000 Steps

Since Monday I have clipped on my pedometer each day and once I have dropped my kids to school, but before sinking into my work chair, I have headed to my local park.  One good circuit of brisk walking will tick my 30 minute target.  It’s Friday today and I am feeling good.  I have 5 stars on my chart.  One day I even found myself breaking into a run. That was a particularly cold day and my legs decided for me.  So my pedometer is clocking around 5,000 steps by 10am with another 5,000 by the end of the day.  The 10,000 steps per day programme, based on a Japanese proverb, has been explored and validated through research as a useful tool to get sedentary populations moving. Recent research has also validated the use of a pedometer as a useful way to get individuals to do more (Sports Medicine, 2009). Those using the pedometer walk more, have a lower weight to height ratio, and have lower blood pressure than those not using  pedometers in the research (JAMA, 2007). And as mentioned above, there’s the link to cancer prevention too.

Top Tips

  1. Buy a pedometer
  2. Track your steps on a chart or calendar.
  3. Find a walking partner or a set of headphones to keep you busy.
  4. Walk 30 minutes every day.
  5. Buy a good pair of trainers if you need to.
  6. Establish a routine to meet your 30 minute daily goal.

Get walking. Get Healthy.

Healthy Lifestyle

Skinny cappuccino and more willpower please!


If you have made any new year’s resolutions this year you may be calling upon your willpower right now to keep you on track.

We wake refreshed and ready to take on the world, be productive, and make healthy decisions about what we eat and how active we are.  By eleven o’clock some of these decisions have been scuppered as we find ourselves walking into some coffee-house lured by a ‘skinny cappuccino and (‘willpower, willpower’) blueberry muffin please’!  So how can we make our willpower work better?

Researchers believe that by structuring our lives so that many of our decisions are automatic rather than active,  we can strengthen our resolve around goals. We spend about a quarter of our waking hours making decisions, using up our well of willpower.  When  tempting decisions come along we may already have reached ‘decision fatigue’, where we choose the easiest option. This may of course be ‘blueberry muffin and no exercise with that thank you’!

Learning how to work with your willpower will help keep you on track for actually achieving your resolutions.

1. Avoid tempting situations.  Out of sight and out of mind really does work.  So if you are cutting down on biscuits then don’t buy any.  Or keep them in an opaque container in the back reaches of the cupboard. Or only buy the ones which your children or partner love but which you don’t favour.  Make it easy to say no.

2. Plan. And plan some more. Make an action plan as to how you will achieve this particular goal.  Write down all the steps to get you to where you want to be.  Walking more? Buy the trainers, the pedometer, the kit (including the waterproof jacket, the hat and the gloves). Schedule the activity into your diary.  Know the route you intend to take. Is anyone going with you?  Make it so walking more is no longer a decision, it’s just what you do Sunday mornings and Thursday evenings.  Keep a record and feel proud.

3. Pin it.  Whatever you are trying to do write it down and pin somewhere you will see it regularly.  Remind yourself all the time why you are trying to achieve this particular goal. Your goal can be your screensaver on your electronic devices.  It can be on the inside of your filofax; a note in your wallet or purse, in your make-up bag. You can pin it to your family calendar.  Wherever you are likely to see it, pin it. Reminding yourself regularly what it is you are trying to achieve, and why, will strengthen your motivation and your ability to get there.

4. Think your way there. Be confident of your goal. Be confident you will achieve it. Rehearse what you will say if others are trying to tempt you from your good intentions. Prepare your answers in advance e.g. “I no longer drink during the week.  I save it all for the weekend.”  It doesn’t matter if this is a goal you are working towards for the hundredth time.  Believe this time is the right time.

5. Eat regularly.  Though food may have nothing to do with what you are trying to achieve eating regularly will help you get there. Because your brain runs on glucose skipping meals and trying to resist temptation can leave your brain depleted of its willpower.  By eating regularly we not only fuel our brains we also fuel our willpower too.

6Choose wisely. Really think about what you are trying to achieve with your healthy lifestyle. Then choose one great habit to work on to begin with. Focus on this particular habit within your bigger picture to improve your chances of being successful.  Consider how this habit will fit with your daily life. Break it down into really small steps.  When you feel this habit has become part of your normal routine, you can move onto the next habit for the bigger picture.

“Skinny cappuccino please”.