How to hit 10,000 steps

How to hit 10,000 steps

Walking 10,000 steps a day is what’s recommended as the minimum daily activity goal for a healthy adult. Over the course of a day, that equates to walking about 8km or for an hour and 40 minutes in total, although that can vary depending on your stride length and walking speed.

What’s so good about trying to hit the 10,000 mark (at least!)? When you achieve it daily it’s one indication that you’re leading an active lifestyle – and people who do that tend to live longer, healthier lives.

If your daily step count is less than it should be, try to build up gradually, by increasing it by about 10 per cent each week. So, if you’re currently walking 7000 daily steps, increase it over the coming week by 700 steps, so that you’re achieving 7700 steps each day by the end of the week. Then increase your daily step count the following week by 770 steps, and so on.

There are so many things you can do to increase your daily steps. Choose any of these that work best for you, or make it your goal to tick them all off your list.

  • Get up half-an-hour earlier and go for a walk.
  • Park your car further away so you have to walk for longer to get where you’re going.
  • If you catch public transport, get off one stop earlier than usual.
  • Walk around the block before you get your mid-morning coffee.
  • Walk further to buy your lunch.
  • Use the stairs instead of the lift.
  • Walk over and talk to a colleague rather than sending an email or picking up the phone.
  • Get up from your desk each hour to refill your cup or water bottle.
  • Use a rubbish bin that’s further away from your desk.
  • Use the bathroom on a different floor.
  • Go for a half-hour walk after dinner.

Join me and others on Instagram as we try to walk 10,000 steps before 10am – tag your image using #10kbefore10am so we can track your progress

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Martha Lourey-Bird | Sports & Exercise Scientist will use the information you provide on this form to be in touch with you and to provide updates and marketing.