Recent health guidelines from the Surgeon General recommend walking 10,000 steps a day. 10,000 steps may seem like a lot – and that’s because it is! It takes approximately 2,000 steps to walk one mile, so 10,000 steps is close to 5 miles!
The average sedentary person walks only about 1,000 to 3,000 a day, but adding any amount will have many health benefits – even if it’s just an extra 2,000 a day! In addition to the benefits of weight loss, leading studies have shown that walking just 30 minutes a day can dramatically reduce risks of heart attacks, stroke and diabetes.
The first step is to purchase a pedometer; it can be as basic as a simple step recorder, or you can go high-tech and get the Striiv – a fun little device that rewards you for your steps with fun games and even charitable donations! Whatever route you take, you’re on your way to a longer, healthier life, the closer you get to those 10,000 steps!
Here are a few ways to add 2,000 steps to your day from America on the Move:
Circle around the block when you go outside to get your mail
Walk the outside aisles of the grocery store before shopping
Walk the track at a nearby high school — four laps is roughly 2,000 steps
Make several trips up and down the stairs doing laundry or other household chores
Pass by the drive-thru window and walk into the bank or restaurant
Stroll the halls while waiting for your doctor appointment
Listen to music or books on tape while walking
Invite friends or family members to join you for a walk
Accompany your kids on their walk to school
Take your dog for a walk
Start a walking club in your community
Walk to a nearby store, post office, or dry cleaner to accomplish errands
Every step counts! Don’t give in to a night on the couch just because you couldn’t go for a long walk or head to the gym. Stand up and walk around when you’re on the phone, clean up around the house, march in place while doing dishes – it all adds up!
But remember, it’s best to increase your steps gradually, especially if you are out of shape or have medical conditions. Always talk to your doctor before starting an exercise program!
