What is 10,000 Steps?

The 10,000 Steps-A-Day program was developed in Japan in 1965 by Dr. Hatano. This program was started as a way to get people moving and to have people start thinking about leading an active lifestyle in all that they do.

Why 10,000? The Surgeon General for years has advocated that people get at least 30 minutes of exercise, equal to brisk walking, a day. The Cooper Institute calculated that brisk walking (3-4 mph) 7, 000 steps a day (minimum) to 10,000 steps a day (optimum) would easily meet the lifestyle goals of 30 minutes a day of moderately intense physical activity, the level also recommended by the U.S. Surgeon General.

The great aspect of the 10,000 Steps-A-Day program is that it creates a lifestyle of being active, instead of trying to block out a time each day to get your 30 minutes of exercise; you can be active all day in your normal daily activities.

How to achieve 10,000 steps-

The best way to get started on this simple program is to “baseline,” or count your step activity daily for one week. This will allow you to see what your average step count is per day. After you baseline your step activity start setting simple goals. The program in the Activity Wellness Center provided by AccuSTEP10000.org is based on a 12 week program designed to increase your activity to reach your 10,000 Steps-A-Day goal at the end of the 12 weeks.

Below are some simple lifestyle activities that you can incorporate into your routine to help you achieve the 10,000 Steps-A-Day lifestyle.

 Tips you can use everyday!

• Park at the end of the mall that’s farthest from your shopping destination (in the average mall you add 4 minutes round trip to your total time-it only feels shorter when you park closer and the extra four minutes of activity add to you health and wellness.)
• Always park farther from the entrance
• Take the stairs whenever possible
• Go for a 5-minute “nonsmoking” walk when co-workers take a smoke break

• Get up from your desk and take a 3-minute walk every hour (good for the eyes and back)
• Deliver messages to co-workers in person instead of using inter-office mail or e-mail
• Use a cordless/cell phone and walk while you talk
• Walk the sidelines while your kids play soccer
• Do upper body or leg exercises while watching television
• Have “walking meetings” at work

Fun activities that help you reach your goals!

• Play music and dance around the house
• Spend an evening dancing instead of at the movies
• Spend time with friends and family, walking at the zoo, at the museum, through the botanical gardens, or a park
• Have an exercise date—walk, play a sport, visit a park with a friend

Household chores that can increase daily activity!

• Vacuum your house more often
• March in place while you brush your teeth
• Do the yard work
• Power-walk every supermarket aisle, even when you only need milk.