Taking 10,000 steps a day is a great way to stay active and healthy. Just buy a pedometer and a pair of sports shoes to reach this daily goal and concretely improve your physical condition. To reach the 10,000 step threshold, it is important to implement and increase both the planned walks and those connected to the daily routine. Plus, it's helpful to keep track of any improvements to keep motivation high. By making the right choices throughout the day, you will be able to walk the 10,000 steps required effortlessly!
Steps
Part 1 of 3: Preparation
Step 1. Buy a pedometer
Visit a sporting goods store or search online to buy a device that records the number of steps you take while walking. You can buy a standard pedometer online for only 15 euros. Alternatively, you can buy a wrist device capable of detecting steps, heart rate, calories burned, sleep and much more, such as the Fitbit or Garmin. Generally, devices of this type have a cost between 50 and 150 euros.
- Standard pedometers can be attached to the belt or trousers and record every vertical movement made by the hip;
- Devices like Fitbit and Garmin are usually wrist bracelets and also function as a watch;
- Many smartphones integrate an app that allows you to record the steps you take on a daily basis. If it is not already incorporated in your mobile, you can enter the store and choose one of the many available.
Step 2. Keep track of how many steps you take on a typical day
Keep track for 2-3 days without disturbing the daily routine. Record how many steps you take during a normal work day and how many over the weekend.
This way you will get a complete picture of the steps you take during a typical week and you will know how much you need to improve
Step 3. Buy a comfortable pair of sneakers
Before increasing the number of daily steps, it is important to find a pair of shoes that are both comfortable and appropriate for your daily tasks. By wearing well-supported footwear, you will avoid injury, especially when you start increasing your step count.
- If you have to stick to a certain office dress code, buy a pair of insoles to put on your shoes to make them more comfortable.
- If you work from home or don't have to adhere to particular dress rules, wear a pair of running or walking shoes.
Step 4. Increase the number of steps in small intervals
The best way to reach the 10,000 steps per day threshold is to start modifying your daily routine to include short walks. Start by adding 300-500 extra steps per day and continue this way until you reach the 10,000 daily step milestone. Changing your habits little by little will give your body time to adjust to the change and the goal will seem more achievable.
Step 5. Record your progress in a journal
Record the number of steps you take each day in a notebook or diary, including some details on how you reached that milestone. Specify how many steps you took during your planned walks and how many while doing routine daily activities. Evaluate which habits you prefer to be able to adapt more easily to the new lifestyle.
- By performing your normal daily tasks you walk and add many extra steps to those planned during workouts. For example, when you walk to the supermarket or office after parking or move from your desk to the bathroom while at work.
- The planned steps are those you take when you take the time to reach the daily 10,000 step threshold, for example by going for a walk to the park near your home or to the gym on the treadmill.
Part 2 of 3: Increase the Number of Extra Steps
Step 1. Go on foot instead of using the car when distances allow
If you normally use your car to go shopping close to home or to accompany the children to school, changing your habits will considerably improve the total number of steps taken. From now on, walk to places 1-2 kilometers away instead of using the car, this way you will easily add 3,000 steps to your daily count.
Step 2. Take the stairs instead of taking the elevator
Avoiding using the elevator on business days is a great way to add a good number of extra steps. Especially if you live or work in a high-rise building, walking up and down the steps instead of using the elevator will allow you to improve your daily count without having to alter your routine.
The same goes for escalators, use regular stairs whenever possible
Step 3. Go talk to colleagues in the next room instead of communicating via email
With the advent of technology, contacting others has become very easy, but you can take advantage of the opportunity to get up and walk to your colleagues' desk instead of using the phone or computer. This way you will add a fair number of extra steps every day and you will also be able to enjoy the benefits of face-to-face communication.
If you work from home, try bringing gifts to neighbors or walking to a friend's house during breaks instead of communicating using the phone or computer
Step 4. Use the furthest bathroom
A good way to add some extra extra steps to your daily tally is to take a simple detour when you go to the toilet while at work. If there is a bathroom at the top of a flight of stairs or in the opposite wing of the building, take advantage of it to walk longer. Add up, these small changes to your daily routine will have a big impact on the total number of steps you take each day.
Step 5. Walk in place when doing static activities
If you remain seated while on the phone or watching television, you miss the opportunity to increase the number of extra steps. Walking in place or back and forth while doing a static activity will increase the total number of steps taken daily without you realizing that you are exercising.
Consider purchasing a desk with a built-in treadmill to increase the number of steps you take while at work. The cost is around 500-1,000 euros
Step 6. Take a walk around the office during breaks
Take advantage of the 15 minutes of rest to leave the building and take a short walk outdoors or simply stroll along the corridors. Download a podcast on your mobile and listen to it while you walk to make the moment even more enjoyable and interesting.
Part 3 of 3: Increase the Number of Scheduled Steps
Step 1. Set reminders to not forget to go for a walk
Instead of simply trying to remember to walk every day, decide what time of day is best based on your schedule and set an alarm on your mobile to stay constant. You can also use a common table alarm clock, as long as it helps you stay true to your goal.
If you don't have a constant routine, set your alarm every morning at the time you know you have free time
Step 2. Go for a walk after meals
The best time to work out during the day is right after eating as you will have just spent some time sitting. Going for a short walk at the end of each meal will begin to create new healthy habits. Before you know it, walking after eating will become a natural practice.
Walking after meals is also a great way to digest food quickly and have a more alert and active mind when you need to get back to work
Step 3. Get the dog out
Having a four-legged friend is really beneficial if you want to reach the 10,000 steps a day threshold because you have to take him for walking regularly. Go for a walk in the park or along the streets of the neighborhood. While you shouldn't get a dog just for this purpose, there is no doubt that they make excellent training companions.
If you were planning on getting a dog for reasons beyond just wanting to have a partner to walk with, visit a kennel to find the perfect companion for you
Step 4. Walk with a friend to motivate each other
Finding a friend to train with regularly after work or on the weekend is a great way to ensure you have a good number of extra steps. Instead of proposing to go to the cinema or to eat out, invite them to walk the streets of the neighborhood together. Your daily appointments will help you stay constant and, after completing your daily commitments, you can walk until you reach the goal you have set for yourself.
If you don't have a chance to meet a friend or family member in person, you can call someone you haven't heard from in a while and chat while you walk
Step 5. Walk on the treadmill if it is very hot
Walking outdoors when temperatures are high may not be a good idea. If it's too hot to walk outside, buy a treadmill or use it at the gym so you can reach your daily goal with the convenience of air conditioning.
You can buy a treadmill online at a cost of around 200 euros or you can join the gym and pay a monthly installment
Step 6. Start playing a new sport that prompts you to walk
Sports such as hiking, tennis or golf will significantly increase your weekly step count, especially if you walk long distances in the mountains or take part in numerous rounds of golf or tennis. Choose a sport you enjoy and ask a friend to join you. Playing sports is a great way to stay active and will help you hit the 10,000 steps per day mark.
