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Whether you’re a pavement stomper, mountain hiker, countryside rambler or casual ambler, here’s everything you need to know to help you achieve your goal.


Walking is so good for you!

Walking is one of the easiest ways to boost your health in a big way.

Regular 30 minutes or more a day significantly lowers your blood sugar levels and blood pressure.  It can help you burn calories, build muscle and strengthen your bones.

It’s not just physical benefits, walking lifts your mood both during and after, and improves your memory  – what’s not to love?

Have a look and see what else the NHS have to say about walking and the benefits.


7,000 or 10,000 that is the question.

Setting yourself the goal of walking either 7000 or 10,000 steps per day for a whole month could feel quite daunting but fear not, there are so many things that you can do to get those steps in.

Why not start the week before your challenge and build up to your target so that when day one starts you can hit the ground running!

Did you know that taking the stairs, walking round the supermarket, getting off a bus stop earlier than you need to or even just dancing around your house to your favourite tunes will all count towards your step count.

The Health Sessions have a handy guide to building up to 10,000 steps.


What’s the distance?

Chestnut Tree House Nurses walk on average between 7000 and 10,000 steps on a busy shift, but just how far is that? 3 miles, 10 miles or even further?

Sometime a number can just feel like that, a random number.

Convert that to a distance that we can all visualise and understand and you will soon realise just how far our nurses are walking.

If you are going to keep up with them, you need to know how far to go especially on those days when you decided to head out for a nice long walk.

The Calculator Site has a really useful way to convert those steps into miles and will help you to monitor how far you are walking.


1, 2, 3, 4, 5, 6, 7….

It’s a long way to get to 7000! What you need is a pedometer.

Do you have a handy pedometer in a drawer at home that you can attach to your belt and wear to count your steps?

Do you always have your phone with you and an app that can track your steps and show your progress over the month?

What about a smart watch that sits quite happily on your wrist?

There are so many options for tracking your steps – they key is finding the one that works best for you.

The Telegraph road tested pedometers, see what they thought and Good House Keeping looked at different apps that could be worth a try.


Beside the seaside or over The Downs?

During the week you maybe smashing your daily target by doing lots of little things!

It could be that you are walking to work, taking the children to the park, dancing at home or even walking the neighbours’ dog. At the weekends or even during half term you may find you have a few more hours in your day.

We are so fortunate to live in such a wonderful place where a walk along the river, beside the sea or over the South Downs are all options and all in such close proximity.

Stuck for ideas of where to go? Have a look at this guide from Sussex Life for some inspiration.


What to take?

The British weather is predictably un-predictable!

That means when out on your walk you need to make sure you are covered for all possibilities, sunshine, rain and wind all in one day.

The key is to have a bag big enough to comfortably carry everything you need, make sure you have plenty of layers and of course a trusty pair of walking boots.

If you need to update your kit, or are interested in investing in some new kit it can be tricky knowing where to start and what advice to follow. Honestly, it is all down to your preference and what works for you.

However, Very Well Fit have listed 10 essentials they think you should never be without when out for a walk.

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