Time constraints can make it hard to hit the gym or go for a run. Instead of viewing exercise as a chore, think of it as a part of your daily routine.

Health experts now suggest incorporating activity into your day in manageable ways. The goal is to wear a pedometer and gradually work up to 10,000 steps a day—equivalent to the 30 minutes of daily physical activity recommended by the U.S. surgeon general. Most Americans already average 3,000 to 5,000 steps a day, so adding an extra 5,000 steps is achievable.

Here’s a step-by-step guide, inspired by Mark Fenton, host of PBS’s “America’s Walking” and physical activity program manager at the University of North Carolina’s Pedestrian and Bicycle Information Center:

Week 1 Goal
  • Measure your steps for a typical week without trying to walk more than usual.
  • Set your pedometer to track steps, reset it to “0” each morning.
  • Wear it all day and record your steps each night, noting any additional activities or fewer steps due to meetings, etc.
Week 2 Goal
  • Increase your average daily steps by 20%.
  • Add up your total steps from Week One, divide by seven, then multiply by 1.2 to get your new target.
  • Include all physical activities, from brisk walks to taking the stairs.
Week 3 Goal
  • If you haven’t reached 10,000 steps or if you’re aiming for significant weight loss (12,000-15,000 steps a day), boost your steps again by 20%.
  • Calculate your second week’s daily average and multiply by 1.2.
  • If your goal is aerobic fitness, increase the speed of at least 2,000 to 4,000 steps.

Tips to Get More Steps

  • Walk instead of driving for short trips.
  • Park in the farthest space from your destination.
  • Use the stairs instead of the elevator.
  • Take a walking break instead of a coffee break at work.
  • Get off the train or subway a stop early.
  • Hide the remote and get up to change the channel.
  • Walk your child to school.
  • Walk your dog instead of just letting it out in the yard.