Walking for Health: 10,000 Steps to Good Health
Walking toward your health goals can go a long way—a stronger heart, more bone strength and energy, and weight management. One approach for people whose doctors recommend that they engage in normal levels of physical activity is to take 10,000 steps a day. It may sound like a lot, but it really isn’t.
Most of us take 900 to 3000 steps a day, or about ½ to 1½ miles. Increasing your activity—by parking at the far end of the lot when you shop or by adding a walk after dinner or before your day starts—can help you add more steps.
Let’s get started
To jump-start your program, you’ll need a pedometer, a good pair of shoes designed for walking or running, and a notebook to record your daily steps. It’s okay to begin slow and build from there.
Here are just a few ideas for adding steps:
Walk the dog.
Take the stairs instead of the elevator.
Walk at lunchtime or during the evening.
Set your alarm clock a little earlier in the morning and go for a 10-minute walk.
Walk to your neighbor’s house.
Take a walk through the mall.
Do some vacuuming and housework.
Walk around the house when you talk on the phone.
Take a lap around the house during TV commercial breaks.
Go for a stroll in the park.
Leave the car at home and take a walk to the corner store.
Walk to a coworker’s desk instead of e-mailing or calling.
Do some gardening or yard work.
Go for a walk with your kids or grandkids.
Each day, write down the number of steps you’ve taken. Note the activities you did that day. Do this for 2 weeks to help you set some reasonable goals.
Ready to step it up?
Review your notebook every 2 weeks to check your progress, and see where you can add another 500 steps. You don’t need to do too much too soon so that you become frustrated or injure yourself. Take it at your own pace. The 2-week periods are only a suggestion.
Within a few months, you may be doing 10,000 steps. So just lace up your sneakers and start walking, one step at a time.
Steps to low calories
Don’t just keep track of your steps. Keep track of calories—especially if you stop for fast food. Learn more.
Always check with the health care professional before beginning any activity plan or increasing activity. It's also important to ask him or her about target heart rate to help determine appropriate exercise intensity.
Always check with your health care professional before beginning any activity plan or increasing your activity. It's also important to ask him or her what your target heart rate is to help determine what exercise intensity is appropriate for you.
Always be sure to check with your health care professional before beginning any activity plan or increasing your activity.
It always helps to ask:
- What activities are right for me?
- How much should I do each day?
- How many days a week?
It's also important to ask him or her what your target heart rate is to help determine what exercise intensity is appropriate for you.
This information is provided by an independent source. Merck is not responsible for this content. Please discuss any and all treatment options with your healthcare professional. The manufacturer of a product generally has the most complete information about that product.
This information is provided by an independent source. Merck is not responsible for this content. Please discuss any and all treatment options with your healthcare professional. The manufacturer of a product generally has the most complete information about that product.
This information is provided by an independent source. Merck is not responsible for this content. Please discuss any and all treatment options with your healthcare professional. The manufacturer of a product generally has the most complete information about that product.
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Health Coach Call
Listen to an example of what a call might sound like.
| Play | Nutrition call (7:16) |
| Play | Activity call (7:22) |
Here are some important things to know about your Health Coach Call:
Our Coaches are employed by a subsidiary of Merck & Co., Inc., a pharmaceutical company.
The information provided is based on generally available nutrition and physical activity guidelines and information applicable to most people.
Health Coaches are not licensed dietitians or health and fitness professionals, and they are not in a position to assess your individual nutrition or activity needs.
This information is not appropriate if you are pregnant, and it may not be appropriate if you have specialized dietary needs or limitations on the level of activity or exercise you can safely undertake due to your medical conditions. Consult your health care professional regarding your specific needs, limitations, and health conditions.
Health Coaches can educate and coach you on nutritional and physical activity recommendations for the typical person.
Health Coaches are not health care professionals and cannot offer medical advice, diagnosis, or treatment. Please consult your health care professional because he or she knows you best.
If you have a chronic health condition, check with your health care professional to find out if physical activity is safe before you start.
If during your call you have concerns about any condition, special dietary needs, limitations on the level of activity or exercise, any treatments, side effects, or adverse experiences, your Health Coach will refer you to your health care professional.
Activity Points Explained
This Planner uses Activity Points as a way to help you stay motivated and focused on your activity goals. Points are assigned to each activity in the Planner. You'll earn more points when you increase the duration of the activity.
For example, when you bicycle for 15 minutes at a moderate pace (12 to 14 mph), you earn 120 Activity Points. To earn the same number of Activity Points while cycling at a very easy pace (less than 10 mph), you would need to bike for 30 minutes.
If you are currently inactive or get very little activity during the week, a good goal to work toward is 500 Activity Points each week. This is equal to 30 minutes of moderate–intensity aerobic exercise on 5 days a week.
If you are moderately or highly active (more than 150 minutes of moderate-intensity activity each week), you may want to aim for up to 1,000 Activity Points each week. This is equivalent to 1 hour of activity on 5 days a week.
What you'll gain
At 500 Activity Points per week: Once you consistently reach this level (ie, 150 minutes of moderate–intensity aerobic activity per week), you may gain substantial health benefits. These benefits include lower risk of coronary heart disease, stroke, high blood pressure, type 2 diabetes, and depression.
At 1,000 Activity Points per week: When you consistently reach this level (ie, 300 minutes of moderate–intensity aerobic activity per week), you may gain even more health benefits. These benefits include a decreased risk of colon and breast cancer and an even lower risk of heart disease and diabetes.
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