How to hit 10k steps per day (or at least get closer to it)
Everywhere we look, 10k steps a day is touted as a measure and marker of good health.
Closing your rings, hitting your steps, feeling the buzz on our wearable - all of that feels good.
And… what to do when the 10k steps a day is not a milestone you know? Is there something you’re doing wrong?
I’m here to tell you: Nope.
Read on for more tips when you want more steps in your day in a sustainable way. Hot tip: Pick only one or two to try at the same time. Slow and steady wins the race.
Reconnect to why 10k steps a day is your goal and make sure that’s the goal that works for you. A 2023 study from Northwestern found that 6k - 9k steps a day resulted in significant improvement in older adults compared to those who took 2k steps a day. Is 10k steps better than 6k? Yes of course but 6k is better than 2k so make sure you’re choosing a goal that makes sense for you right now in your life.
Give yourself grace to keep trying again. Whatever your goal is, just because you don’t hit one day doesn’t mean you will never hit it again. Every breath is an opportunity to try again.
Think about where you’re already walking or getting steps in everyday and see where/how you can add on. Going to the grocery store or Target? Park at the back of the lot. Picking your kid up from the school bus? Walk around the block once before you head to the stop. It’s called habit stacking. Where else are you already doing the thing? Just do it a bit more!
Try a walking pad! This can go under your standing desk or in your living room for when you’re watching TV. I have had a lot of clients add this into their routine and love it.
Take a meeting a day from your phone when you are just a participant, turn the camera off (gasp!) and go outside. Walk during the call instead of sitting at your desk.
If a meeting ends early or you have five minutes before a kiddo wakes up from their nap, go for a loop around your space or the block if it’s available to you. AKA: Don’t do more work. Take the time for you!
Block one hour per day where no one can book a call with you. They still have you for the other seven and they will survive. Take the time to walk if you want or just breathe, maybe catch up on emails so that you have time to get more movement in later. Honor the time. Honor yourself.
Celebrate and track any movement that you get. Color in a square on a chart you print out and make it fun! Allow any movement to be more than what you used to do.
Start small! Set a goal that’s half of what you really want and work your way up. I started at a goal of 5k/day myself and after nine whole months, took it up to 6k/day. Slow & steady wins the race :)
A repeat of number two: Give yourself the grace to try again.
Hey, I’m Caitlin! I’m a certified health coach and life coach and I’m here to bring sustainable change into your day so that you have the time and energy you need for the things that matter most.
Want more support? Check out my other posts, learn more about coaching here or book a call with me here.
What tip stood out to you? What will you try next? Let me know in the comments!
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