Week 1: 10,000 Steps
It’s the first week of my habit stacking journey, and I’m kicking things off by getting a little more active. Exercise has always been a big part of my life. I have done triathlons, cycled from Brisbane to Sydney for cancer research, run half marathons and my café days kept me well and truly on my feet. Some days, I clocked up enough steps equivalent to a half marathon, 21 km. It kept me fit without going to the gym.
But this past year, life shifted. After selling the café, going through radium therapy, and spending a couple of months caring for a close family member, I went from being constantly on the go to a complete standstill. Burnout hit hard, and my body completely shut down. Rebuilding my health has been my mission, and over the last nine months, I feel like I have been reborn with a new sense of vitality. It’s amazing how personal health scares and family matters can make you see life differently.
So, as I embark on this 52 week journey, my first focus is on building a strong foundation. It’s about transitioning from chaos to calm, improving my health bit by bit, and enjoying the process. And my first goal? Getting back to regular movement with 10,000 steps a day.
For a while, that number of steps would’ve been a breeze, I would have hit it before lunchtime. But now, with a more sedentary lifestyle, computer based work it requires a conscious effort. That’s where James Clear’s advice from Atomic Habits comes in. He emphasises knowing exactly when you’ll integrate a new habit into your routine. For me, I’ve chosen right after work and before dinner, slotting in a 45 minute walk between 4:30 PM and dinner prep. On weekends, it’s the first thing I will do after I get up and before my morning coffee.
Last year, around my 50th birthday, I completed the 75 Hard challenge. One task was to do a 45 minute outdoor workout daily, and I can honestly say those three months completely changed me in so many ways. (more on that in the upcoming blogs) Nature does wonders for the mind and body, and it’s why adding a daily walk to my routine feels like the perfect first step.
I chose 10,000 steps because it’s doable and provides a solid start, finding 45 minute a day in sunshine is solace for my soul. I will have to move more during the day as well to hit that target, this is about more movement in my days. I look forward to finding new ways to incorporate more steps whilst doing everyday things. It’s a commitment to myself, after months of recovery, my body’s craving movement again. Walking helps me ease back into an active lifestyle without going overboard. It’s like my body’s way of saying, “Let’s do this, but gently.” I’ll be tracking my progress, keeping an eye on my resting heart rate, heart rate variability, and overall fitness levels as I go along.
After experiencing burnout, I know how easy it is to lose touch with others. Reconnecting through these walks, releasing those feel good endorphins, and soaking in nature is the kind of therapy my mind and body need. Plus, it might help tackle that bloody cellulite that’s appeared over the last year. Getting back to running may take some time, but for now, walking is a start.
Beyond the physical benefits, these 10,000 steps are about building an active mindset and boosting my energy. I’m aiming for progress, more energy, fewer creaky joints, and feeling good about moving again. So, here I am, starting small but thinking big. My plan is to sneak in these steps every day, making it a part of my routine until it feels second nature. Every little shift has a ripple effect, and I’m excited to see where these daily walks take me over the next 12 months.
