WEBVTT

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You do not have to reach ten thousand

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steps before a day of walking becomes useful.

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A tracker target can motivate you, but it

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is not a universal health pass mark.

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Start with the activity you normally do.

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A recent dose-response review associated benefits with step

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totals below ten thousand.

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Much of the evidence is observational.

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It does not prove one perfect personal target

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or justify replacing ten thousand with another compulsory

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number.

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Look at a normal week and find one

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repeatable walking opportunity.

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A short break or walk after a meal

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may fit better than an ambitious target you

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rarely reach. Build the habit before making the

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number harder.

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Swimming, cycling and strength training may add few

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steps while still being useful activity.

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Do not abandon an exercise you enjoy because

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a tracker rewards walking more visibly.

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Consider the whole activity pattern across the week.

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In Bali's heat, choose comfortable times and suitable

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routes. Do not force a long exposed walk

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to rescue a streak.

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Adjust for illness, recovery and symptoms; the device

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cannot decide whether continuing is sensible for you.

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Ask whether movement became easier to fit into

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your day. Keep a target if it helps,

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change it if it creates unrealistic catch-up sessions.

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Walking below ten thousand is worthwhile, and every

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day need not look identical.