The goal of walking 10,000 steps a day originated in Japanese walking clubs, according to Arizona State University. The concept is gaining popularity as a way to increase activity levels. The average person does not take 10,000 steps each day without intentionally adding physical activity. The Shape Up America! website found the average to be between 900 and 3,000 steps a day. Use a pedometer to determine your average number of steps a day over a two-week period. Then, every two weeks, increase the number of your daily steps by 500 until you reach 10,000 steps a day.
Take the Stairs
Taking the stairs rather than the elevator is a simple way to add more steps in your day. It is particularly effective if you work on an upper floor in an office building or live in an apartment building. If you have only a few flights of stairs to reach your destination, the stairs may be faster than waiting for an elevator.
Park Far Away
Many people circle the parking lot searching for a spot as close as possible to their destination. Let other shoppers have the close spots. Parking at the far end of the parking lot can add several hundred steps to your daily total, depending on the size of the parking lot. While you're shopping, take a few extra laps around the store. After loading your car, take the shopping cart back inside the store rather than leaving it in one of the cart corrals in the parking lot.
Leave the Car at Home
Jumping in the car each time you have errands to run is natural for many people. If your errands are within walking distance, leave the car at home. You'll get much closer to your daily goal of 10,000 steps. You also will conserve gasoline and reduce pollution.
Schedule a Walking Date
Catching up with friends and family gives you an excuse to increase your daily steps. Choose a central location where you can meet a friend for a walk. Walking together allows you to catch up on the latest news while getting in shape and getting closer to your 10,000-step goal.
Take a Break
Sitting at a desk all day is hard on your body. If your office environment allows, get up from your desk at least once every few hours to take a quick walk around the building. Walking the hallways keeps you close to your desk but adds a few extra steps to your total. Another way to get in more steps at work is to walk to a coworker's desk when you have a question rather than calling or e-mailing.
Train for a Race
Most communities host walking and running events during the year. You may not be up for a marathon, but you can start slowly by training for a 5K or other short-distance event. Working toward a race helps keep you motivated.
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