7 ways to walk 10000 steps

In an Australian Health Survey, it was reported that less than 1 in 5 adults walk the recommended 10000 steps a day. With so many people using pedometers or smartwatches today, I was surprised by this number, as there are so many ways to walk 10000 steps every day.

Simple ways to walk 10000 steps daily

Everyday I hear people discuss their steps and how many they have walked that day. I personally have a goal of walking 10000 steps per day as I know it is good for my health in many ways including weight loss.

Yes, I know, we all know the benefits of walking daily and how it is good for our body and mind. Yet, despite that there are many ways to walk 10000 steps daily is not easy for everyone to do.

As I shift worker on my feet for many hours of the day, I sometimes find it easy to walk 10000 steps.

Though, I don’t think taking walking for granted being on the feet all day is a good thing. Maybe it is if you are just counting steps, but as I also like to know I’m burning calories, I’m missing the deliberate brisk walk, the long walk or hill walk that counts towards my walking and health goal.

The benefits and reasons to find ways to walk 10000 steps daily are going to depend very much on your walking goals.

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Related post: Life goal examples: Guide to life goals with core value list.


"Walking is man's best medicine" Hippocrates quote. 
7 ways to walk 10,000 steps per day.

Benefits of walking 10000 steps a day.

  • releases stress
  • clears the mind
  • increases energy
  • healthier mind and body
  • weight management
  • social engagement
  • improves the mood
  • enjoyment of nature
  • it is not expensive

7 Simple ways to walk 10000 steps daily.

1. Start where you are at.

Many people today have a step counter on their mobile phones or on their wrist as an apple watch or fitbit. On day 1 of walking 10000 steps, it is best to track where you are at. That means counting your current daily steps so you can increase gradually.

By tracking your daily current steps, you can then put in a plan to work your way up to walking 10000 steps. If your current steps are 3000 a day, walking 10000 a day may be a big jump and something you are unable to stay consistent with. Starting with 3000 and building in daily habits could see you walking 10000 steps a day within a week or two.

However, if you are already walking close to 10000 steps a day just adding a few daily activities may just bring you over the 10000 step mark.

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2. Wake up early.

One of my favourite ways to get a brisk walk in is to wake up early and walk before work. Naturally, at times I would prefer to stay in bed, however when I get back from 30 minutes to 1 hour walk, not only have I walked between 3000 to 5000 steps but I feel energized and happy that I have exercised before my working day has started.

Walking first thing in the morning is refreshing and leaves you no excuse to not do it later. It also leaves you time to plan out your day, knowing you have ticked the box of investing in your health.

Health is another early morning walking benefits include. mind and body.

3. Make it social.

Tell your friends and family you are walking. See if anyone wants to walk with you. When you walk with friends you are more accountable to yourself and your friends.

Social walking benefits both physical and mental health. It is a great way to meet people with similar interests and share your highs and lows. Walking with friends boosts morale and increases the walking pace. Cheering each other on, every step of the way.

In the area where you live are there walking events or even walking groups to take part in?

Where I am, there are many organised coastal walks. One of my favourites is the 5 lands walk, a 10km walk along the coast with cultural stops.

Here are some other beautiful organized walks to schedule in when you visit Sydney and neighbouring areas.

4. Walk up and down stairs.

There are a few ways to increase your steps by walking up and down stairs. All are quite easy to fit into a daily routine.

  • Take the stairs instead of the lift. Start first with one or two floors and slowly increase the number of floors you walk up as your energy and endurance improves.
  • If you have stairs in your home go up and down them more often. Use a technique like that in productivity, where you do a task for 25 minutes than have a 5 minute break. During this 5 minute break walk up and down the stairs. If you have only one step. Use the step as a stepper and step up and down.
  • When out for a walk, when you come to some stairs walk up and down a few times before continuing with your walk. This is a great way to include high intensity interval training (HIIT) into your walk.

5. Walk in your lunch break.

I don’t know if you can walk in your lunch break. I know that my lunch as a support worker is on shift supporting my client, therefore I can’t walk in my lunch break. When I worked in an office and had a lunch break, I used to walk in my lunch break for about 15-20 minutes. Every short walk counts.

6. Do interval walking.

Naturally you don’t need to walk 10,000 steps in one go. Walking multiple 10 minute brisk walks throughout the day will also help with increasing your steps and improving your health.

Another way to walk in intervals would be similar to the system mentioned above in walking up and down stairs. Set yourself a timed task and when you have finished the timed task you are doing. Take a 10 minute walk. If you do this multiple times a day, you will increase your steps and be walking 10000 steps in no time.

Ok, not no time. If you walk at 100 steps a minute it will take 100 minutes to walk 10000 steps. Split over the day, this is doable.

If you are out on your way to or from a location, park further away and walk 10 minutes to where you are going and than 10 minutes back. This is one way to get an extra 20 minutes walking. And, looking at the calcuations above, 20 minutes walking may equate to 2000 steps.

7. Have an accountability partner.

The benefits of walking 10000 steps a daily is so much easier when you have an accountability partner.

An accountability partner is not someone who needs to walk with you. It is great if they can and do sometimes. However, that is not a must. An accountability partner is a trusted friend who helps you stay accountable to the goal you have set yourself. You can stay accountable by letting them know how many steps you have walked that day, or send them weekly updates.

Discuss with your accountability partner first how often and in which way, text, phone, message, you would like to share the tracking of your goals.

A good accountability partner reminds you to discuss your progress and brainstorms solutions with you on how to get in those extra steps.

The 7 simple ways to walk 10000 steps daily are;

  • Start where you are at and increase your steps daily.
  • Find more time in your day by waking up early. Commence a morning routine.
  • Join community walking events.
  • Include walking up and down stairs in your walks.
  • Enjoy a lunchtime walk or a brief walk during a work break.
  • Walk multiple times over the day. Every little bit counts.
  • Walk with friends or an accountability group.

Every day aim to walk a few steps more than the day before. Track your steps using an app or get this habit tracker to help you step towards your walking goals.

90 day habit tracker

Happy walking. Share in comments one of your favourite walking tracks.


Lifestyle Anytime

Angie blogs about setting goals and mastering habits as well as productivity and living abroad. She started blogging while learning the skills to start an online business. Her goal to work online came about due to wanting to see overseas family and travel around Australia. Her mission is to help others succeed with their goals. Angie often shares tips and tricks while walking the beaches or near the lake on the Central Coast NSW Australia. 

Facebook: LifestyleAnytime  Instagram: LifestyleAnytime    Pinterest: Lifestyle Anytime        


References

Australian Bureau of Statistics (ABS) 2013 – Australian Health Survey: Physical Activity, 2011-12. ABS Catalogue number 4364.0.55.004.

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    6 replies to "7 Simple Ways to Walk 10000 steps daily"

    • Mary Beth

      I can hardly wait to start walking again! It’s winter here and way below freezing!!! Brrrr… An accountability partner is a great idea! Thanks!

      • Angie Emde

        The opposite end of the scale here, warm hot and humid. Most days I walk as the sun rises or sets. In your cold weather, I think I’d be walking very fast to stay warm or walking on a treadmill.

    • Claire

      I used to do so much walking and the benefits are huge, once I started driving though I just stopped. Now i work too far from home to walk so I do struggle to get above the 5k mark.

      I’ll be using these tips for sure! Thank you

      • admin

        Totally understand, when you commute it is not always as easy. One thing I did when I commuted was finding tasks to do where I could march on the spot for 1-5 minutes. Giving me an idea for another post. Thank you.

    • Trudy

      I walk so much during warmer weather, but have fallen behind this winter. I can’t wait to start up again. Thanks for the tips!

      • admin

        Couldn’t agree more Trudy, when you walk outside, it is definitely easier to walk in spring to autumn. Hopefully, the tips help with the springtime motivation. Thanks for reading.

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