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Fitness Friday: The Benefits of Step Goals and the Importance of Technique and Breath in Pilates

Athletic shoes mid-step on a green, outdoor walking path
Close-up of athletic sneakers walking on a sunny park path.

Happy Fitness Friday, fellow Pilates teachers! Today, let's explore the ever-popular goal of achieving a certain number of steps per day. Many of our clients rely on fitness trackers and apps to measure their daily activity, aiming for that magical number – often 10,000 steps. But while these tools can be motivating and beneficial, we must also consider the quality of movement and the importance of breath patterns in our practice.

The Magic of 10,000 Steps

The concept of walking 10,000 steps a day originated from a marketing campaign in Japan during the 1960s. Since then, it has become a widely accepted benchmark for a healthy lifestyle. Research supports that reaching this goal can lead to significant health benefits, including improved cardiovascular health, better weight management, and enhanced mental well-being.

Fitness trackers and apps have made it easier than ever to monitor our daily steps. They offer a tangible way to set goals, track progress, and stay motivated. However, while the number of steps is important, the quality of those steps matters just as much, if not more.

Focus on How We Move

As Pilates teachers, we know that movement quality is paramount. Encouraging our clients to achieve their step goals is great, but we should also emphasise the importance of mindful movement. Proper alignment, posture, and technique are crucial to avoid injury and maximise benefits.

When walking, remind your clients to:

  • Engage the Core: Encourage them to maintain a strong, engaged core to support their spine and improve posture.

  • Roll Through the Foot: Advise them to walk with a rolling motion from heel to toe, ensuring even distribution of weight and reducing the risk of strain.

  • Mindful Posture: Keep the shoulders relaxed and the head aligned with the spine, avoiding unnecessary tension in the neck and shoulders.

The Role of Breath Patterns

Breath is a foundational principle in Pilates, and its importance extends to everyday activities like walking. Proper breath patterns enhance oxygen flow, reduce stress, and improve overall movement efficiency.

Incorporate breath awareness into your clients' walking routines by suggesting:

  • Diaphragmatic Breathing: Encourage deep, diaphragmatic breaths rather than shallow chest breathing. This promotes relaxation and better oxygenation.

  • Rhythmic Breathing: Align breaths with steps, such as inhaling for three steps and exhaling for three steps. This can create a meditative rhythm and enhance focus.

Integrating Steps, Technique, and Breath

Here are a few practical tips to help your clients integrate step goals, proper technique, and breath awareness:

  1. Warm-Up with Pilates Principles: Start their walking routine with a few minutes of Pilates exercises focusing on alignment and core engagement.

  2. Mindful Walking Sessions: Dedicate a portion of their walk to mindful practice, where they pay attention to posture, technique, and breath.

  3. Post-Walk Stretch: Finish with a Pilates-inspired stretch session to release any tension and improve flexibility.


While the goal of achieving a certain number of steps per day is beneficial, as Pilates teachers, we must guide our clients to move mindfully and breathe deeply. By focusing on the quality of their movement and breath patterns, we can help them achieve better health outcomes and a more balanced lifestyle.

So, this Fitness Friday, let’s not just count steps – let’s make each step count. Happy teaching!


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