15 Ways to Walk 10,000 Steps a Day

Talk with your health care provider before beginning any activity plan or increasing your activity.

Questions to ask:

  • What activities are right for me?
  • How much should I do each day?
  • How many days a week?

Also ask what your target heart rate is. This will help determine what exercise intensity is appropriate for you.

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

You’ll need:

  • 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!

  1. Walk the dog
  2. Take the stairs instead of the elevator
  3. Walk to your neighbor’s house
  4. Take a walk through the mall
  5. Walk around the house when you talk on the phone
  6. Take a lap around the house during TV commercial breaks
  7. Go for a stroll in the park
  8. Leave the car at home and take a walk to the corner store
  9. Walk to a coworker’s desk instead of e-mailing or calling
  10. Do some gardening or yard work
  11. Go for a walk with your kids or grandkids
  12. Get off the bus or subway one stop early
  13. Make it a nightly habit to take an after dinner stroll with your loved ones
  14. Take an afternoon “brainstorming” walk
  15. Early for an appointment or waiting for your kids’ activities? Walk around the block
Facebook Twitter Pinterest