10,000 Steps

10,000 StepsWalking regularly is a great way to get the recommended 150 minutes of physical activity a week. Some health and fitness  experts suggest working your way up to 10,000 steps a day, which is about 5 miles. If getting 10,000 steps sounds like a lot, just remember that small changes to your daily routine add up quickly and can help you reach your goal. 

5 Ways to Get Steps During the Busy Work Week 

  1. Every step counts. Park in the spot furthest away, take the stairs instead of the elevator, walk to a colleague’s office instead of emailing, and use the restroom that’s on the far side of the building.
  2. Break up the day. Set a reminder on your phone to get up and walk for five minutes every hour.
  3. Take a lunch break. Keep a pair of sneakers under your desk and spend a couple minutes of your lunch break walking briskly outside. 
  4. Walk around the block. Take a brisk walk around the block when you get the mail or when you arrive home.
  5. Take the dog out. Walk your dog at least once a day.

5 Ways to Move More on the Weekend

  1. Support a cause. Sign up for a 5K for your favorite charity.
  2. Find a walking buddy. Schedule weekend walks with a friend to stay accountable. Walk at the mall if it’s raining or cold outside.
  3. Do your chores. Get steps by mowing the lawn, raking leaves, and vacuuming.
  4. Take a hike. Go for a long walk on a trail or at a state park.
  5. Get caught up on the treadmill. Limit certain reading or TV shows to time spent on the treadmill and you’ll be motivated to get moving!

Slow and Steady Wins the Race
If it’s been a while since you’ve exercised, start slowly, even if it means walking just a few minutes a day. Partner with your primary care provider to develop a plan that will help you reach 1,000 steps a day, then 2,500 … in time, you’ll make it all the way up to 10,000!