How To Get 10,000 Steps a Day + Step Goal Plan
Getting enough physical activity has always been a health concern. Strength training and intense cardio have been in the spotlight for a long time, but recent data has shown how beneficial the simple act of walking can be for our bodies.
With modern technology, fitness trackers and step counters can be found everywhere, making it easy for people to keep track of their walking habits. While many are making an effort to incorporate step goals into their lives, it can be a struggle to reach your daily steps number consistently.
Work, family, and other life factors often get in the way or consume too much time. But rest assured, we’re here to help you devise a step goal plan and give you tips and tricks to stick with it.
Benefits of Getting Steps In
Whenever any form of physical activity comes up, people seem to jump straight to weight loss — “How is X going to help me lose weight?” Although reaching a daily movement goal can help in this way, there are so many health benefits beyond weight loss that walking can do for you.
For a more in-depth look, you can check out our blog article about the health benefits of getting 10,000 steps daily.
Below are some of the things you can expect when you get extra steps:
- Improved heart health and decreased risk of heart disease
- Increased focus and productivity
- Stronger bones
- Improved Mood
How To Get 10,000 Steps a Day
Here are several strategies for reaching your step goals each day:
Break It Up
You may be tempted to knock out all your daily steps in one go, but a much better way to approach this is to break it up into smaller chunks. Multiple smaller tasks each day, rather than one big task each day, will make it feel much more manageable. You’ll hit your goal easily and be more motivated to stick to it.
Take On Activities
If you have free time during the week, take up a new activity or engage in one of your old favorites. This will keep your mind occupied while you up your step count, making it feel less like a chore and more like just having fun.
Some good ideas that will boost your step count on any day include:
- Play a round of golf (without a golf cart!)
- Join a softball league
- Try tennis, racketball, or pickleball
- Play pickup basketball in the park
- Recruit some friends for lawn games — frisbee, roundnet, cornhole, etc.
- Take a dance class
Incorporate Walking Into Your Commute
If you can walk to or home from your workplace, go for it! Of course, this is not an option for everyone though, so here are some other tricks you can do with your commute:
- If you take a bus or a subway, get off one or two stops sooner than you usually would, and walk the rest of the way.
- If you drive to work, park in the farthest possible parking spot you can find from the building (be sure to leave yourself some extra time!). This shouldn’t just apply to work either — any time you encounter a parking lot, park as far as possible.
- If you know your grocery store by heart, try a new store to ensure you wander a bit more than usual. And try brisk walking rather than meandering through the store.
Take the Stairs
If you have a choice between an elevator and a flight of stairs, always choose the stairs. Not only will this help with your day’s step count and increase your heart rate, but you’ll also get a nice little leg workout too.
Take a Stroll During Breaks
Try to take 15 minutes out of a lunch break (or any other type of break you get during a work day) to go for a stroll. It’ll take a good chunk out of your total, and you’ll feel more relaxed when you get back to work, knowing you are working towards your fitness goals.
Take an Evening Walk After Dinner
One of the best times to walk during the day is after your last meal. People usually spend this time on the couch, so it’s great to fit in some steps here. Walking at dusk also helps with digestion and primes your brain to wind down for sleep.
Walk While You Talk
If your job requires you to make or receive many phone calls, take them on the go! Pop in your headphones and walk around the block or your office while you get work done. You don’t have to take long walks to increase your step count daily.
Don’t Neglect the Pups
If you have a dog in your life, treat them to a few extra walks throughout the day. They get to explore the neighborhood while you chip away at your steps — it’s a win/win.
Embrace Playtime
If you have kids, make playtime involve some sort of walking. Head to a playground or park, or try a thrilling game of hide and seek around the house.
Take Advantage of Podcasts
If you’re an avid podcast or audiobook listener, use that time to walk. This strategy is really great for making step goals feel less like a challenge and more like your usual relaxation time.
Step Goal Plan
The path to reaching your step goal begins with determining where you’re at on the spectrum without changing anything. You can do this using a smartphone app, pedometer, Fitbit, or any other device that tracks step counts to record movement levels.
Get readings from any two days during the week and then get readings from Saturday and Sunday. Remember though, for these days just try to do everything as you’d normally do!
Next, once you understand your baseline step count, you can build it up over time in increments. Incrementally doing this is key — giving your body adequate time to adjust to daily movement levels.
This will help you to avoid soreness and fatigue. If your normal average is around 3,000 steps, bump it up by 2,000 steps each consecutive week until you feel comfortable. So the first week, you’d aim for 5,000 steps each day, then the next week, you’d aim for 7,000 steps each day, and so on.
Another important thing to remember is to not fixate on the exact number of steps; if you’re coming up short, but feel good, stick to your current goal.
Get Stepping
Reaching a step goal every day can have its challenges — trying to manage work/life balance can sometimes feel like a nagging chore. However, if you implement the tips covered in this article, it should be a breeze. You’ll reach your number before you know it and begin to feel daily movement’s benefits over time.
If you need a little extra support, Incrediwear is here to help. Our Active Socks will keep your feet feeling great day in and day out and help fight soreness while increasing your daily step count.
Whether you're just trying to get your daily steps in or are a high-performance athlete, all Incrediwear products work with the natural healing powers in your body, speeding up recovery while reducing inflammation and pain.
Check out our entire collection of sleeves, braces, and wraps that aid all areas of the body, including ankles, knees, back, elbows, wrists, shoulders, and more.
Sources:
5 surprising benefits of walking | Harvard Health
6 Reasons to Take the Stairs | Verywell Health
Just 2 Minutes of Walking After a Meal Is Surprisingly Good for You | The New York Times
