Step it up: Tips to get in 10,000 steps per day


Marathon.One of the best ways to keep weight gain at bay is to walk. Walking is a great choice of physical activity for many reasons. Just about anyone can do it, anywhere at anytime, and requires no equipment though I do suggest wearing a pedometer. It’s an easy way to track your steps each day to make sure you aren’t packing on the pounds. Maybe you have heard the recommendations about walking 10,000 steps per day. But how far is 10,000 steps anyway?  The average person’s stride length is approximately 2.5 feet long. That means it takes just over 2,000 steps to walk one mile, and 10,000 steps is close to 5 miles.

Start by wearing the pedometer every day for one week. I recommend using the FitBit Zip®.  It’s small, user friendly and compatible with MyFitnessPal. Put it on when you get up in the morning and wear it until bedtime. Record your daily steps in a log or notebook. By the end of the week you will know your average daily steps. You might be surprised how many (or how few) steps you get in each day. A reasonable goal for most people is to increase average daily steps each week by 10% or 500 per day until you can easily reach 10,000 per day. There are many ways to increase your daily steps. Here are a few ideas:

  • Plan a walking meeting
  • Set a timer at work and walk a few laps around the office space every hour
  • Take a walk with your family or a friend
  • Walk the dog
  • Take the stairs
  • Walk to work
  • Park farther from the store
  • Get up to change the channel
  • Get off one bus stop before your original stop
  • Use a push mower to cut the grass

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