Ways to achieve your daily step goal

The concept of exercise is centered around movement and the more movement you do, the better it is for your overall health. One of the simplest forms of movement is walking, which has numerous benefits for your physical and mental well-being. You may have heard the recommendation of aiming for 10,000 steps per day, but where did this standard come from?

The origin of the 10,000-step goal can be traced back to a Japanese company that developed a pedometer device named Manpo-kei, which means “10,000 steps meter”. The name was initially used as a marketing tool, but over time it has become the standard goal for walking.

Regardless of its origin, the goal of 10,000 steps a day is a great benchmark to strive for and is sure to bring numerous health benefits. It is important to mention that the number of steps is a goal, and is not a one size fits all, it can vary depending on the person and their specific needs.

Setting A Realistic Step Goal

Everyone’s step goal is unique, based on their current level of physical activity. To establish your starting point, track your steps for two weekdays and one weekend without making any changes to your routine. You can do this using a smart device or an app on your phone.

Once you have an understanding of your current step count, you can work on increasing it. For example, if you currently average around 2,000 steps per day, aim to increase it to 4,000 steps, then 7,000, and eventually work your way up to 10,000 or more steps per day. Remember to progress gradually, and not to push yourself too hard.

Here are some suggestions for incorporating more steps into your daily routine:

Utilize your step tracking device/app

Checking your step tracking device/app can serve as a powerful motivation to step up your activity. When you see that you’ve only logged a certain number of steps on a given day, it can inspire you to put in more effort to increase your step count. However, it’s essential to keep in mind that tracking your steps should not be your main focus, and it should not consume your attention, as the ultimate goal is to improve your overall health and fitness, and walking is just one aspect of it.

Make walking a part of your daily commute

You can add steps to your daily routine by walking to work, if it’s conveniently located near your home. If you have school-aged children, try walking them to school if possible. Another option is to take public transportation, but get off a stop or two early and walk the remaining distance.

Find a walking buddy

Having a walking companion can make a big difference in reaching your step goal, it will keep you more accountable and motivated. It could be a friend, a romantic partner or even a walking group. Additionally, it provides an opportunity to build social connections which are crucial for maintaining good mental well-being.

Combine walking and daily tasks for extra steps

Instead of driving to each task on weekends, park at a central location and walk to each errand. This may take longer, but it adds physical activity to your day, which is beneficial for your health.

Take a break from sitting at your desk

Sitting for long hours can take a toll on our health and many jobs require us to be seated at a desk all day. To combat this, it’s important to make an effort to incorporate more movement into our daily routine. One way to do this is by setting reminders to stand up and move around every hour. Additionally, taking the stairs, using the bathroom on a different floor, or pacing around during phone calls can also help to add steps to your day. Walking is a great way to improve overall health, it serves as a form of active recovery, and it’s low-impact which makes it gentle on the body.