When I was 11 years old I started going to gym with a school teacher. From that point on I have loved exercise and have been active for my whole life. Over the years I have played Rugby League, learnt Japanese Jui Jitsu, Kickboxing, Karate, Brazilian Jui Jitsu, competed in Crossfit and trained in Gymnastic strength exercises . During that time I have stretched a lot and tried to keep active.
Several months ago my wife started using a Fitbit to monitor her heart rate and steps performed daily. She set a goal of getting at least 10000 steps a day. She is ended up averaging around 14-16000 a day. What I noticed is that she went from someone who sat on the couch a lot to someone who was moving all day. Then I noticed that I was sitting too much in comparison. So I decided to go a buy a Fitbit. On the first day that I wore my Fitbit I only got 6000 steps. I was so shocked at how little I was walking through the day. What I was noticing is I was fit from my Crossfit and Gymnastic training, but I was not active enough at other times of the day. Without realising it I was working out intensely for 1-1.5 hours 5 days a week and then I was resting the other times. I was doing very little walking.
I decided to set myself the goal of averaging 10000 steps a day. To do this I had to start waking up at 6am and going for a walk with my wife for 40-50 minutes. I am not a morning person so it is a big effort to wake up early and go for a walk. This gave me a great start to the day with 4000 steps in the bank. At work I average around 2000 steps. I thought I would get more at work, but most of my work is standing around a physio bed. Then in the evening I make up the difference to get to my 10000 steps a day.
Since adding in the extra steps I have noticed a huge improvement in how much more mobile my feet, knees, hip and low back are. I have found I sleep much better. Another great bonus is I am spending more time with the family walking around.
When you look at tribal cultures they walk on average of 5-15km a day everyday.