Two hours a day – a smarter way top track your movement

Forget the 10,000 Steps – Let’s talk about moving for 2 hours a day

Yep, I’m on this subject again!

We’ve all heard it: ‘You should get 10,000 steps a day.’

But here’s the thing – 10k steps is a guide, not a golden rule carved into stone.

If you break it down, 10,000 steps is roughly 5 miles. 

At a comfortable walking pace of 20 minutes per mile, you’re looking at about 1 hour 40 minutes of walking. 

For some people, that’s a breeze; for others, it’s surprisingly tough.

Why?
 

Because stride length matters. 

A person who’s 6ft tall can cover more ground with less effort than someone who’s 5ft tall. 

That means the shorter you are, the more actual steps (and potentially more energy) it takes to hit the same target. 

At the same pace, it can feel noticeably more demanding for a shorter person – so comparing numbers step-for-step isn’t exactly fair.

If we even things out, let’s just round up and call it two hours of movement a day.

And no, I’m not talking about your workout or gym session – those are great, but this is about everyday movement. 

Walking to the shops, taking the stairs, standing to make a phone call, stretching in between tasks – all those little bursts of activity count.

Why does it matter?

Because many of us spend the bulk of our day sitting, and our bodies simply aren’t built for it. 

Two hours of movement spread across your day is far better for your health than one big burst of exercise and then sitting for the rest of the day.

So instead of obsessing over 10,000 steps, think – Have I moved for at least two hours today?
 

It’s a simpler, fairer, and more sustainable way to look after your body.

How to get your two hours in

You don’t have to carve out a huge chunk of time – sprinkle movement throughout your day:

• Start your morning with a 10-minute walk – sets the tone for the day.
   
• Stand or walk during calls – great for your posture and your step count.
   
• Take the scenic route – park a little further away, or walk an extra block.
   
• Break up your sitting – every 30–40 minutes, stand up, stretch, or walk around.
   
• Use chores as exercise – vacuuming, gardening, even cooking on your feet adds up.
   
• Short walk after meals – helps digestion and keeps you moving.
  
   

Sam ‘can’t sit still’ Hobbs

P.S. Recent research suggests that 7,000 steps a day offers similar health benefits to 10,000 – but that’s for another time.