Do It Yourself Guide: Take 10,000 Steps a Day

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

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

Additional Resources

• The 20 Percent Boost Approach
• The University of North Carolina's Pedestrian and Bicycle Information Center
• Pedometers