Shirley Ballas swears by a simple morning habit to stay fit for Strictly at 66 – here's how to try it

Shirley Ballas is no stranger to a challenge, having zip-lined, walked 700 feet above the ground, completed a skydive as part of the Skyathlon challenge, and climbed Mount Kilimanjaro. Yet it's the simple habit that she prioritises to stay fit and healthy in her 60s.

"I go to the gym, I get my 10,000 steps in before seven o'clock in the morning every day," she told The Daily Mail to prepare for her appearance on Netflix show Celebrity Bear Hunt.

There’s lots of research around whether you actually need to walk 10,000 steps a day, but the reason Shirley loves to walk early in the morning is that it gives you “a natural stimulation”.

Her 10,000-step habit is part of a roster of other workouts the judge does in the morning. “At home, I get up super early before I go to work. I do yoga, I do the Peloton bike, I do the running machine.

“You know, it's not easy… I'm not like a competitive dancer anymore, but I teach dancing on my feet every day for 12 hours. So, yes, I've done my bit, I think. I've done the best that I can for it,” she said.

The Strictly star, a huge fan of the cold, also swears by ice plunging, saying it gives her a dopamine hit.

“It’s all about how everything makes you feel throughout your day. I’m good if I eat well, I’m good if I sleep well, I’m good if I drink lots of water, I’m good if I have this excitement with [ice] plunging and walking on my walker and also incorporating my yoga.

"I’m a very challenging person for myself, particularly on the run-up to Strictly. I want to go on that show and give my best for all the people who tune in, and that takes sacrifice – because I love cookies and cake – and it takes mental wellbeing,’ she told Brass Monkey.

“That dopamine thrill it gives you, I’m looking for that all the time. So the plunge pool, the sauna, the exercising, the 10,000 steps – that’s giving you a natural stimulation through your whole mental wellbeing and body."

How to do more steps every day

• Spread out your steps: Rather than attempt to do all 10,000 steps in one go, spread them throughout the day. Walk some steps during the morning, a few thousand during your lunch break and then complete your steps in the evening
• Walk first thing in the morning: An easy way to stick to a habit is to do it when you won’t get any interruptions, so first thing in the morning when it’s quiet, less busy, and most people are asleep is a great way to achieve your goal
• Join a fitness club: Another way to get your 10,000 steps in without feeling like you’re doing 10,000 steps is joining an exercise class, like Zumba or a running club. Take a look at your fitness tracker, and you'll find you've hit your goal before you know it.
• Add movement to your current routine: Take the stairs instead of getting on the lift, walk up the escalators, or get off the bus or train a stop before you need to and walk the rest of the way.
• Habit stacking: Combining a habit you currently have with your 10,000 steps is an easy way to reach your goal. For example, while watching your favourite TV show, you can walk on a walking pad, or during a walk, you can listen to your favourite podcast.