“10,000 steps in one day? I don’t walk that much in a week!”
If this is you, don’t give up. You don’t have to take 10,000 steps all at once. And definitely not on the day you start.
Whether you keep track of your steps on a FitBit or a smartphone, on a pedometer or counting them on your fingers, with a few small changes, you’ll reach 10,000 steps before you know it.
1. 10,000 Steps the Easy Way – See Where You Are
Before you start, check the number of steps you take on a typical day. Use your FitBit or smartphone or pedometer or fingers. And, yes, I do know someone who started out keeping track of her steps on her fingers.
That is your baseline, your starting point, whether it’s 5,000 steps or 500 or 50 or 5.
2. 10,000 Steps the Easy Way – Set Your Goals
Be realistic. Yes, I know your goal is 10,000 steps a day. But, unless you’re starting at 9,900 steps, you’ll be more successful if you start with small, incremental goals. For example, if your baseline is 500 steps, set your first goal at 550 or 600 steps a day.
3. 10,000 Steps the Easy Way – Break It Down
Be specific. And be gentle with yourself.
For your first week your goal will be to increase the number of steps you take. For example, if your baseline is 500, your goal for your first week could be to take 550 steps each day that week.
Your second week your goal could be to take 600 steps each day. Then 650 steps a day the next week. And so on.
4. 10,000 Steps the Easy Way – Don’t Overdo It
Don’t try for 10,000 steps your first day. Or first week. Or probably not even your first month.
If you never walk, or you’re just getting over an injury, or you have a chronic illness that limits your activity, take it very slowly. And consult with your doctor before getting started.
5. 10,000 Steps the Easy Way – Just Start
The most important part of walking is just that. Walking. Walking every day. And increasing the number of steps you take.
6. 10,000 Steps the Easy Way – How to Fit in the Extra Steps
If you add a few steps to every activity, those steps add up quickly.
7. 10,000 Steps the Easy Way – At Work
Park one row farther away from the door than usual.
Walk to the last stall in the restroom.
Walk to your colleague’s office or cubicle or office instead of calling or emailing or texting.
Take the stairs.
8. 10,000 Steps the Easy Way – Walking the Dog
Walk all the way to the corner or around the block instead of returning home as soon as your dog does her/his business.
Don’t stop when your dog stops, keep stepping in place.
9. 10,000 Steps the Easy Way – At Your Kid’s Game or Practice
Leave the bleachers and walk up and down the field, or even walk around the field.
10. 10,000 Steps the Easy Way – At the Grocery Store and Home Again
Don’t just hit a few aisles. Walk every aisle. Then walk every aisle back the other way.
At home, make two trips. Or four. Carry in one or two bags at a time.
11. 10,000 Steps the Easy Way – Doing Chores
Carry two small loads of laundry instead of one large load.
Don’t let your roomba do all the work. Use your vacuum or broom or mop and add more steps.
12. 10,000 Steps the Easy Way – Dance it Out
Every step counts, even when you’re dancing.
All those little changes add up. You’ll soon be taking 10,000 steps every day.
How do you get 10,000 steps a day? Comment below and let us know.