The 10,000 step program encourages participants to incorporate more walking into their daily routine to improve their fitness and health. You can choose how you want to increase your activity level, since the benefits are similar whether it’s a brisk walk at the mall, a hike in a park or a stroll in the neighborhood with a friend. Walking is one of the easiest and least expensive ways to increase your physical activity and to improve you overall well being, the American College of Sports Medicine states.
Step 1
Establish a baseline by wearing your pedometer every day, all day for one week, without adding anything extra to your routine. Record the number of steps you take per day.
Step 2
Identify your benchmark, the highest number of steps you took in one day during the first week. Make that number of steps your daily goal for the coming two weeks.
Step 3
Review your daily log at the end of week three. If you have consistently not met your daily goal, continue walking at the same level until you build up your endurance. If you met your goal each day, then increase your steps by 500 per day for weeks four and five.
Step 4
Try to add 500 steps to your walking goal at the end of each two-week period, recommends the President’s Council on Fitness and Sports. But if you have difficulty reaching a goal, work on the present goal until you build up enough endurance to move up to the next 500-step increment.
Step 5
Build up to 10,000 steps per day, or 12,000, if you are fit and able. If you have physical limitations, however, set your fitness goal in consultation with your health care provider.
Tips and Warnings
- If you don’t have time for long walks, take several shorter brisk walks throughout the day. Always look for ways to add steps to your routine, including activities like playing with your children, taking the stairs and parking farther from your destination.
Things You'll Need
- Pedometer
- Walking shoes
- Daily log notebook
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