One mile equals approx 2,000 to 2,500 pedometer steps.
Therefore 10,000 steps is between 4 to 5 miles distance. If you walk reasonably fast, 10,000 steps is about 1 hour of activity. If you walk slowly, 10,000 pedometer steps will take you 2 hours. Therefore, it will be easier to achieve your goal if you increase your pace.
An added benefit to a 10,000 step goal is that you will burn approximately 100 calories per mile. A 10,000 step per day program will burn between 400 to 500 calories. By reducing your calorie count by a few hundred calories per day, you will lose weight at a healthy, reasonable rate without starving yourself.
If you are a work at home couch potato, it is hard to get in 10,000 pedometer steps per day without making an effort to increase your steps. You have to be creative to change your sedentary habits.
From one couch potato to another, here are a few tips to help you reach your 10,000 step per day goal:
1. Start early by getting a few thousand steps in before noon. You will be well on your way to your step goal. Plus the activity will jump start your day.
2. Substitute walking for normally sedentary tasks like reading, surfing the web, watching tv, listening to music or talking on the phone. If you have a treadmill, add a shelf to hold your book or a computer as you walk. If not, walk around your room or walk in place.
3. Take a walking break every couple of hours. 1,0000 steps are nothing so step outside for a quick step break.
4. Need to pick something up from another room? Add a detour like walking stairs or the length of your house.
5. Going shopping? Park your car 1,000 extra steps away from the building. Walk up and down aisles you don’t normally visit.
6. Walk 5,000 steps away from your house. You will be forced to walk 5,000 steps back.
7. Make dates to destination walk to a coffee shop, a restaurant, a movie, a fun path or shopping mall.
8. Walk your dog. They are the best walking buddy you will ever find.
9. Meet a friend to go walking. You can catch up on your lives while getting exercise.
10. Write down your 10,000 step goal and document how far you walk every day. Tracking your goals will lead to your success.
My home office is 12 steps from my bed to my office chair which barely activates my pedometer. I used to laugh and tell friends that my goal was to reach sedentary i.e. 3,000 pedometer steps per day. Trust me . . . it is really not a good thing to have a sedentary goal.
If I can do 10,000 steps per day, you can too. Start today, track your progress and tell us how you are doing.