According to the Mayo Clinic, the average person walks 3,000-4,000 steps per day. This is about 1.5 to 2 miles. The National Institutes of Health (NIH) recommends 8,000 to 10,000 steps a day to reduce the risk of premature death. Walking regularly can reduce the risk of many chronic diseases including heart disease, obesity, diabetes and high blood pressure. It can also improve your mood. Walking regularly also helps lower your blood pressure and cholesterol levels.
If you get 10,000 steps it is approximately 4-5 miles depending on how big your stride is. How do you get that many steps in a day? First, determine your baseline number of daily steps. Here are ways to track your steps:
- Get a pedometer
- Use an activity tracking device (available as a wristband, smartwatch, or ring)
- A smartphone can also track your steps (only if you keep it in your pocket all day)
After learning your starting point, aim for 8,000-10,000 steps a day. Create a goal of increasing your daily total by 1000 steps every 2 weeks. The US Department of Health and Human services recommends 150 minutes a week of moderate-intensity exercise (such as a brisk walk). If you are just starting out, start with 10 minutes, and gradually work your way up to a 30 minute brisk walk five days of the week.
Some movement is better than no movement at all. Getting extra steps can be as easy as going for a walk around your neighborhood or at a local park. When you are out shopping, park your car farther away from the store, and use the stairs instead of the elevator if you are going up or down 1 floor. Taking a 5-minute walking break at work several times a day will also increase your daily steps. Instead of sending an email, walk to your co-worker’s desk to ask them the question. Walking your dog is a great way to get the steps in.
Remember, always check with your doctor before starting any new exercise regimen. Start slow, and gradually increase the number of steps you take in a day.