Tracking 10,000 Steps per Day

Suggested Frequency

Daily

Time of Day

Any time

How to Do It

• Wear a pedometer, use a step-tracking app, or a fitness tracker to count your steps throughout the day.
• Make a conscious effort to walk more, take the stairs instead of elevators, park further away from entrances, or go for short walks during breaks.
• Aim to reach 10,000 steps a day, gradually increasing your daily steps if needed.

Required Equipment

Pedometer, smartphone with a step-tracking app, or fitness tracker.

Benefits

• Improves cardiovascular health
• Helps with weight management
• Boosts energy levels
• Reduces stress and anxiety
• Increases overall physical activity

Why it works

• Walking is a low-impact exercise that can be easily incorporated into daily routines.
• Walking helps burn calories and may contribute to weight management.
• Regular walking can improve cardiovascular health by increasing heart rate and improving blood circulation.

Possible Side Effects

• Overexertion or fatigue if not accustomed to walking long distances
• Possible joint or muscle discomfort

Related Products

Comfortable Shoes

Tips

• Listen to music, audiobooks, or podcasts while you walk, or explore new routes or trails.
• Don't push yourself too hard. Take breaks as needed and listen to your body.
• Set reminders to help you remember to walk throughout the day.
• Break up your steps into smaller goals, such as 2,500 steps in the morning, 2,500 steps during lunch, and 5,000 steps in the evening.
• Walk with friends, family members, or co-workers for motivation and accountability.

Supporting Studies and Articles

1. Effects of physical activity on health outcomes and risk for chronic diseases. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1402378/
2. Benefits of Walking: https://www.prevention.com/fitness/a20485587/benefits-from-walking-every-day/
3. Walking: Trim your waistline, improve your health: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261