15 Ways to Walk 10,000 Steps a Day
Walking toward your health goals can go a long way. 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. Here are some ways you can step up to 10,000 steps.
Your Equipment List for 10,000 Steps
- A pedometer, fitness band, pedometer app, or other device to measure your number of steps.
- Shoes. Think supportive and comfortable.
- A notebook to track your daily steps. Also track the activities you do each day. Do this for 2 weeks to see your activity patterns and set goals.
Most sedentary people take 1,000 to 3,000 steps a day, equal to about ½ to 1½ miles. When you first start tracking your steps, don’t judge yourself—just write the number down so you know your baseline. After 2 weeks, check your progress, and see where you can add another 500 steps. Continue to adjust your number of steps every 2 weeks or so—that way you don’t do too much too soon or injure yourself. Take it at your own pace. Within a few months, you can be up to 10,000 steps.
Looking for ways to add more steps to your day? Here are 15 great options—give each one a try!
- Walk the dog
- Take the stairs instead of the elevator
- Walk to your neighbor’s house
- Take a walk through the mall
- 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
- Get off the bus or subway one stop early
- Make it a nightly habit to take an after dinner stroll with your loved ones
- Take an afternoon “brainstorming” walk
- Early for an appointment or waiting for your kids’ activities? Walk around the block