Things To Do To Get 10,000 Steps In A Day

Picture all the day's moments that you spend lost in thought, idle in a break room or waiting in an elevator. Replacing those moments with a brief walk might not seem like much, but those extra steps provide numerous health benefits. Walking lowers your blood pressure, improves your mood and reduces your risk of heart disease and diabetes, according to the University of Nebraska Medical Center. The President's Council on Physical Fitness and Sports recommends daily taking 10,000 steps, a distance equivalent to about 5 miles.

Pedometer

To track how many steps you daily take, pick up a pedometer, advises the University of Nebraska Medical Center. Put it on each morning and take it off each night before you go to bed. Use a notebook or record sheet to track the number of steps you take each day and calculate the average after one week. Sedentary people average less than 5,000 steps per day. Once you've found your average daily steps, increase the number by 500 steps each week until you average 10,000 steps per day.

At Home

During your spare time, take a walk or go window-shopping with a friend or your spouse, or walk your dog. Changing the television channel manually rather than using the remote adds a few extra steps, as will walking during the commercials. Visiting your next-door neighbor or a neighbor down the street also increases your total. Weeding or just walking around your garden is another useful way of adding extra steps.

At Work

Walk to work or park your car farther from your office or workplace and walk the extra distance. If you usually take the elevator, switch to the stairs. Ask your coworkers to accompany you on a walk instead of having a sit-down meeting, and take a walk around the block on your breaks or during lunch. Walk down the hall to speak with a co-worker -- rather than page him -- or pace while speaking on the phone. If you find yourself waiting for a meeting or appointment, walk around instead of sitting. Additionally, use the farthest restroom possible at work.

Tips

If possible, walk -- don't drive -- to the store. Whenever you do drive somewhere, park farther from the destination. Your diet also influences your number of steps. To offset choosing a large soda or a large order of fries, factor in about 4,000 and 6,500 steps, respectively. Overall, your activity level should gradually increase, which will benefit your health and your weight. To lose significant amounts of weight, the University of Tennessee Extension Program recommends reducing your calorie intake and walking between 12,000 and 15,000 steps daily. Consult a doctor before starting a diet or exercise program.