Ways to get your 10,000 steps in

Young adult sporty couple working out outdoors.

It’s no secret that moving more is generally better for your health than not, although getting in those extra steps each day can be difficult.

Perhaps your job is desk-bound or maybe you don’t have the area to walk in. Whatever the reason, we are here to provide you with tips and tricks to get more movement into your daily step count.

Do we really need 10,000 steps?

The 10,000 steps a day target seems to have derived from a trade name pedometer sold in 1965 by Yamasa Clock, in Japan. The device was called “Manpo-kei”, which translates to “10,000 steps meter”. Used as a marketing tool for the device originally but picked up by the world as a daily step target.

The marketing tactics aside, 10,000 steps are still a great goal to work towards and research has found that there are many benefits to hitting this target in the day.

Benefits of walking

Should you set a daily step goal? Well, walking is still a form of exercise that’s available to almost everyone. You don’t need any special equipment other than some walking shoes. And there’s no need for an expensive membership at a gym.

Walking regularly can help reduce your risk of these many common health problems:

• Heart disease
• Obesity
• Diabetes
• High blood pressure
• Depression

Planning to reach your steps goal.

To start with it’s important to know what your current level of movement is before setting an achievable and realistic goal. The best way to gauge how much movement you currently do can be found using a tracker. This technology will count the steps you do throughout the week and present it to you on a daily basis.

Once you have your stats from a normal week of walking you can build from there. As an example, if your average daily steps were 2,000 then aim to reach 4,000 each day the next week, until you can build up to 10,000 steps total.

Here are some tips for introducing more steps into your day.
You won’t need to plan long walks into your day for you to reach your goal. There are lots of small changes that you can make that will add up to a larger step count.

Rely on your Fitness tracker

Having a fitness tracker on throughout the day will keep you accountable for your activity. For example, if you were to check your stepper count at 5 pm and you have only completed 1,000 steps but your goal for the day is 5,000, you will know to up your activity to hit your goal.

To start using your own fitness tracker, you can shop our W100 – CLICK HERE

Add a friend to your walk

Having a friend to walk with keeps you accountable, keeps you company, and keeps you moving. Make the most of some social time while you walk.

Stuck on the desk? Squeeze steps into the workday.

If you need to use the bathroom or kitchen at work, pick one that’s either on a different floor or otherwise further away from your desk. You can also set hourly reminders on your phone and move around every time it goes off.

Even if you can’t leave your desk, you can still stand up, march in place, and stretch your arms overhead. Another plan: Whenever you take a phone call, stand up and step in place.

Picture of people doing cardio training on treadmill in gym

Make walking accessible from your home

To make walking accessible no matter the weather you could look to invest in equipment that you can add to your home such as a Stepper or a Treadmill, easy on your joints and easy to use.

The end goal

There are plenty of reasons to up your stepper count and lots of easy ways to make it happen. Though 10,000 steps a day can be a good benchmark for most folks, you can still see benefits from less.

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Billie Harrison

Digital Marketing and Social media Senior Advisor at JLL Fitness

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