One way to stay active is through trying to get as many “steps” in as you can each day. While 10,000 steps has become a standard of wellness, your specific step goal may vary depending on your current activity level, goals for activity and health status.
10,000 steps each day is about…
- 5 miles walked
- 30 minutes of moderate physical activity
- And helps you burn about 3,000 calories in a week!
Before you jump right into 10,000 steps, it’s important to determine your baseline, which can help you figure out how to best get to 10,000 steps (and maybe even more over time!). Determine your baseline in 4 steps:
- Using a fitness app or device, or a pedometer, track your steps for three consecutive days.
- Next, take the average of the numbers you calculate. For example: 5,000 + 4,700 + 3,050 = 12,750 steps, and 12,750 steps ÷ 3 days = 4,250 steps.
- Set a reasonable goal to add steps. A good place to start is 150 steps each day for a week.
- After you crush your 150 extra step goal, add another 150 steps each day the following week (300 above baseline), and so on.
Soon you’ll be on your way to 10,000 steps!
Need to fit in more steps? Try these ideas:
- Get your day off to a healthy start by waking up 15 minutes earlier to go for a walk outside.
- Walk your child(ren) to the bus stop rather than driving.
- Park farther away from the door and walk briskly to your destination.
- Take the stairs rather than the escalator or elevator for some extra steps.
- Before you begin shopping, take a lap around the store or mall.
- Walk around while talking on the phone or doing tasks like brushing your teeth.
- Take extra trips when unloading your car rather than trying to carry as much in one haul as you can.
- Designate a portion of your lunch or breaks to take a quick walk.
- Bring the whole family outside for an after-dinner walk around the neighborhood.
- Take your dog for an extra walk each day.
- March in place during commercials, while cooking, or waiting in line.
