How to Get 10,000 Steps a Day
Have a look at these inventive ways to reach your daily step goal of 10,000 and learn how to keep track of them.
Why do you make it a goal to walk 10,000 steps every single day? Is it solely for the sake of the struggle and the joy that comes with succeeding? Maybe you look forward to your regular workout and like monitoring how much improvement you’ve made.
Keeping track of the number of steps you take each day may be enjoyable no matter what category you fall into, and over time it will lead to significant improvements in your health.
Recommendations for Each Daily Step
The standard recommendation for a fitness goal is to take at least 10,000 steps every day. However, recent studies have shown that a daily step count of 7,000 is equally as helpful as higher totals. In all honesty, any movement is preferable to having absolutely none at all.
In addition, some people will need to increase their daily step count to at least 10,000 steps anyhow. If this describes you, it stands to reason that you should aim for something that is within your reach.
Does Gender Matter?
Getting your recommended number of steps each day will look different for men, women, and children. When you’re an adult, the number of steps you take in a day might be affected by the kind of work you do. Males have a greater propensity to walk more as they grow from childhood into adulthood. The average daily step count for children and adolescents is between 12,000 and 16,000. The average daily step count for young women is between 10,000 and 12,000.
What About Older People?
When you get older, your bones tend to become more brittle, and you also lose some of your physical fitness. This does not absolve you of responsibility in any way.
Your goal should be between between 3,000 and 10,000 steps each day, depending on how active you are and how healthy you are overall.
Ways You Can Accumulate Your Daily Step Count
- Get a dog
Please use the stairwell.
Stop and stretch your moving muscles
- Get a treadmill desk
- Park far away
Please follow the winding road.
- Listen to music
Be sure to involve your family.
Get a dog
A dog possesses a great deal of energy. Every owner of a dog is aware that taking their pet for regular walks is the best way to ensure their dog is content and behaves themselves less frequently.
As a result, this presents the ideal chance for you to get in all of your recommended daily steps. If you don’t have a dog of your own, you can help out at an animal shelter, become a dog walker, or go for a walk with a buddy who does have a dog.
Climb up the stairs.
You may not believe it, but simply walking up and down the stairs counts as one of your daily step totals. Walking up and down the stairs not only helps you reach your daily step goal, but it also burns calories.
Take a short break as we move.
It is simple to just spend the entire day sedentary at your desk. You won’t even realize it, but before you know it, you’ll be so stiff that you’ll wish you’d moved around more. Put a timer on it, and at the top of the hour, get up and take a stroll. During your lunch break, another option would be to go for a brief walk.
Get a treadmill desk
The use of a treadmill desk is an excellent approach to increase the amount of physical activity you get on a daily basis. A treadmill desk is a great way to stay active if you have a work that is more on the sedentary side.
Park very far away.
Because of safety concerns, you may not always have the choice to park a significant distance away from your destination. Nevertheless, opting to park further away is one strategy to increase the amount of steps you take throughout the day.
Take the circuitous route.
The phrase “taking the long way” means precisely what it sounds like it does. There are times when taking the scenic path is the more delightful option. You will either be able to spend more time appreciating nature or have longer conversations with your walking companion.
Listen to music
Music has the ability to inspire people to move their bodies and get them motivated to dance. You can either make a playlist of your favorite songs or pick a station on Pandora or Spotify that plays your favorite music. It’s possible that music isn’t your thing, in which case you should locate the next best book on Audible or podcast and start moving.
Bring your family into it.
There are advantages to walking with other people. It has the potential to be a wonderful social activity, an opportunity to spend high-quality time, and enjoyable.
Average steps per day
The Mayo Clinic estimates that the typical American takes between 3,000 and 4,000 steps each day, which is equivalent to approximately 1.5 to 2 miles. To establish a baseline for yourself, it is a smart idea to count the number of steps you take each day right now.
You can then work your way up to the target of 10,000 steps by setting a goal to increase the number of steps you take each day by 1,000 every two weeks.
Employ a private fitness instructor.
The encouragement and assistance of a personal trainer could be the best option for certain individuals. Personal trainers have extensive knowledge and can tailor your exercise routine to meet your specific needs. They are able to assist you in achieving your objectives and guide you to victory.
The Numerous Advantages of Walking Daily
Getting in your recommended number of steps each day is beneficial in many different ways. Walking can be advantageous for a number of reasons, including the following, according to the Heart Foundation:
- Boosts your energy
- Facilitates relaxation and helps you gain mental clarity
- Gives one a feeling of accomplishment and fulfillment
- Raise both one’s self-assurance and one’s disposition
- Assists in maintaining a healthy weight
- Encourages lower levels of bad cholesterol and healthy blood pressure
- Contributes to the development of stronger bones and muscles
- Lowers your chances of having a heart attack.
The Best Activity Monitors
There are a lot of trackers and applications available that can assist you in counting your steps. The following are some of the best fitness trackers that can be purchased in 2022.
- The Fitbit Charge 5 is the best tracker all around.
Pros
+Bright display that is constantly on
+Quickly linking to the GPS
+Installation of an electrocardiogram monitor
Cons
It can be difficult to use the Fitbit because it does not have any buttons.
– Not compatible with Spotify
- The most advanced fitness monitoring smartwatch is the Fitbit Sense.
Pros
+Attractive
+Extended runtime of the battery
+Completely encompassing health and exercise options
Cons
-There is no storage for Spotify
- Garmin Forerunner 245: Best fitness tracker for runners
Pros
+Precise global positioning system and a heart-rate monitor
+Easy to read when the sun is shining on it
+Customizable interface
+Storage for musical works on board
Cons
-There is room for improvement in the app’s structure
- The Samsung Galaxy Watch 4 is the best fitness tracker that also analyzes your body composition.
Pros
+The very first significant smartwatch to have a body composition analyzer
+Slim design
+Bright watch face
Cons
-Some issues with the BIA sensor
-Battery life can be inconsistent
- Whoop 4.0: The most effective monthly exercise tracking service
Pros
+Sleep tracking is superior to the vast majority of other trackers now available on the market.
+Heart rate, skin temperature, SpO2 sensors
+Much more compact than the Whoop 3.0
+Bands that can be switched out
+Interchangeable with the Whoop Body
Cons
It does require a subscription on a monthly basis.
It has no screen.
-No GPS
- The Fitbit Inspire 2 is an excellent fitness tracker for those just starting out.
Pros
+Slim, lightweight design
+Accurate sleep-tracking
+Affordable
Cons
-Small display
- One of the greatest fitness trackers available for less than $200 is the Garmin Vivomove.
Pros
+A design that is both stylish and lightweight
Monitoring of the health of females
+Anxiety-relieving activities that focus on deep breathing
+It is possible to use it as a watch; a phone is not necessary.
Cons
-There is not a built-in GPS
-The process of using it can be difficult at times
- For iPhone owners, the Apple Watch Series 7 is the best fitness-tracking wristwatch currently available.
Pros
+Larger display
+Mode d’always-on plus brillante
+QWERTY keyboard
+Includes a magnetic USB-C charger in the package.
Cons
-There are no additional health features
-The battery will still last for 18 hours.