There’s a good chance that you or someone you know has a fitness tracker. And the ideal goal is often 10,000 steps roughly equates to five miles daily, which meets the Center for Disease Control and Prevention’s (CDC) recommendations of moderate-intensity exercise such as brisk walking for at least 150 minutes per week. However, depending on your starting point, you may need to work your way up to that 10,000-step range. There are a number of ways you can reach that goal.
First, find your initial step goal.
- Wear your pedometer or fitness watch for about a week.
- Find your highest step count for that week. That is your daily step goal for the next
- After those two weeks, increase your steps by 500-1000 per day.
- Repeat until you reach 10,000 steps per day.
- Maintain 10,000 steps per day, it’s no easy task.
Next, sneak more steps into your day.
- Park farther away from your destination: work, school, bus/train, grocery and mall.
- Take the stairs whenever possible.
- Walk to work or walk kids to school, if possible.
- Join a walking group or create one with friends, family, coworkers or neighbors.
- Leave your desk every hour to walk for two minutes.
- Step in place during your favorite show and/or during commercials.
- Walk while talking on the phone. Try a walking meeting at work.
- At Meijer? Take an extra lap around the perimeter.
- Walk around the block or track while kids are at sports practice.
Also consider finding a group, friend, family member or co-worker to walk with. Having a support system or even some friendly competition can help keep you motivated. It will take time to reach 10,000 steps a day, but keep at it and you’ll be pleasantly surprised with your accomplishments. If you’re still shopping around for a fitness tracker, read our article on how to find the right one for your lifestyle.