‘I’m a fitness expert – burn 500 calories a day with short bursts of walking’

People are often encouraged to walk 10,000 steps a day, and one study published in 2016 suggested this is the ideal distance to walk a day for weight loss.

This equates to around five miles, depending on your stride.

Walking one mile burns 80 to 100 calories, so 10,000 steps could mean burning an extra 500 calories a day without needing to go to the gym.

Certified fitness instructor and sports nutritionist who specialises in women over 50, Alicia Jones, shared some ways to add more steps to your day.

She said: “If you don’t have knee pain, and you can easily take the stairs, then next time you’ve got to go up a flight of stairs or a lift, choose the stairs instead.

“Great options to incorporate the stairs may include the train or bus lines.

“These easy-access stair areas tend to incorporate brief bursts of steep stairs, that can help you easily get your steps in.”

Taking the stairs instead of a lift or walking part of your way to work is a great method for increasing your steps.

For those who already walk a lot during the day, Alicia shared the benefits of increasing your speed or the incline. Walking faster or uphill will burn more calories.

The expert continued: “If you’re already using the steps on your commute, it’s time to increase your speed or take two steps at a time to increase the intensity.

“Stairs at work are another great option, but if you’re on the top floor of a high building, make sure the fire escape door opens on both sides first.”

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Another way to walk more is to use a treadmill. Alicia added: “A treadmill is one of the best ways that older adults who are new to climbing or steep walking can begin.

“When on the treadmill, you can adjust the incline to your starting level. I suggest 3.5 to start. From there, as you get more conditioned, you can increase the incline.

“The treadmill is perfect for beginners because it actually assists you in forward walking motion due to the treadmill belt. Usually steep climbing or stepping is quite an advanced activity, but with the aid of the treadmill incline option coupled with the option to adjust your incline (as well as the speed of your walk).

“It makes it a much easier starting point. The treadmill is also easier on your knees if you suffer from arthritis or knee pain.”