Exercise in everyday life: why even small changes achieve a lot
Did you know that the famous 10,000-step rule does not come from science at all? It goes back to a Japanese marketing campaign of the 1960s. A pedometer called “Manpo-kei” – literally “10,000-step counter” – was advertised at the time, and the number stuck. To this day. According to Wikipedia, this myth has persisted for decades, even though current research paints a more nuanced picture.
What science actually shows: considerably fewer steps already make a measurable difference. And that is precisely the good news for everyone looking for more exercise in everyday life without starting a marathon programme.
What does the research really say about steps in everyday life?
An extensive meta-analysis by Paluch et al. (2022), published in The Lancet Public Health, produced revealing results: in adults over 60, as few as 6,000 to 8,000 steps a day significantly reduced mortality risk. Younger adults benefited from about 8,000 to 10,000 daily steps. The decisive point: there is no magic threshold. Every additional step counts.
The WHO recommends 150 to 300 minutes of moderate endurance activity a week for adults and expressly emphasises that short units of movement are valuable too. Five minutes of stair climbing here, ten minutes of brisk walking there – that adds up.
And in Switzerland? According to the Swiss Health Survey by the FSO, around three quarters of the population get enough exercise according to the recommendations. That sounds good – but it also means that around a quarter are insufficiently active. A quarter. That is over two million people.
The real problem: not a lack of motivation, but a lack of opportunities
What many people underestimate: the greatest hurdle to more exercise is rarely willpower. It is structures. Sedentary work has increased in the Swiss working world, as the FOPH documents. Anyone who sits at a desk for eight hours, commutes for an hour and is exhausted in the evening does not need motivational slogans. They need practical strategies.
Here are some approaches that really do work:
- Take phone calls while walking – one of the simplest changes with a big effect, especially when working from home.
- Get off one stop earlier – it sounds banal, but with a daily commute it quickly brings 2,000 additional steps.
- Consistently avoid the lift – climbing stairs is not just movement, it also trains the leg muscles more intensively than walking on the flat.
- Do your shopping on foot – with a rucksack instead of the car, the weekly shop becomes a mini workout.
None of these measures requires sportswear or a membership.
Exercise and nutrition: two sides of the same coin
The Swiss Society for Nutrition (SGE) integrates physical activity as a basic element of the Swiss food pyramid. Exercise and a balanced diet together form the basis for long-term well-being. One without the other? Works only half as well.
Anyone who moves more in everyday life notices quickly: the body calls for a different supply. Not necessarily more calories, but better nutrients. A well-thought-out nutrition plan can make the difference here – especially for people who have little time.
On stressful days, when there is barely time to cook between the office, the commute and everyday movement, a Herbalife Formula 1 shake Strawberry can provide a practical meal. With proteins, fibre as well as vitamins and minerals it can be prepared quickly and provides a balanced nutrient base – ideal for a quick breakfast before you set off.
How to manage your first 2,000 additional steps
Forget grand resolutions. Start with a single concrete step – in the literal sense. If you currently manage 4,000 steps a day, you do not have to get to 10,000 straight away. 6,000 would be a realistic first goal. That is perhaps 20 minutes of extra walking.
A trick that works surprisingly well: link movement to an existing habit. Do you drink tea in the morning? Walk around the flat while you do. Do you listen to podcasts? Only while walking from now on. These links anchor new routines without any willpower being needed.
Speaking of tea: if you start your morning routine with a warm drink, you could consider Herbalife Herbal Tea Original – a pleasant companion for the start of an active day.
Measuring small steps – without obsession
A pedometer or a smartphone app can help you develop a feel for your own movement. But be careful: the goal is awareness, not compulsion. There are days with 12,000 steps and days with 3,000. Both are fine, as long as the trend is right.
The FOPH expressly includes everyday movement such as climbing stairs and walking in its recommendation of at least 150 minutes of moderate exercise a week. So you do not have to jog if walking suits you better.
More exercise in everyday life as the foundation for your well-being
Anyone who manage their weight long term cannot avoid regular everyday movement. Diets alone rarely change anything lasting. Exercise, on the other hand – even moderate exercise – influences not only energy expenditure but also well-being, sleep and mood.
According to the FOPH and the WHO, a lack of exercise is one of the most important risk factors for non-communicable diseases. That knowledge alone should be reason enough to cover the next short journey on foot rather than by car.
Start today. Not with a fitness programme, but with a staircase. A walk during your lunch break. A detour on the way home. And if you would like to optimise your diet at the same time, myherbal.ch is there to support you.
Discover our products at myherbal.ch – for an active day with the right nutrient base.