Walking is good for more than just getting around. Regular walking delivers a multitude of health benefits – but how many steps per days do we need to take? Is it the commonly recommended 10,000 steps a day right for you?
Adults can take anywhere between approximately 4,000 and 18,000 steps per day. Around 10,000 steps/day is thought to be a reasonable target for healthy adults
But not two individuals are alike, so how many steps should we be doing? One factor to consider is, what is your goal?
- How many steps for weight loss?
- How many steps for to increase fitness?
- How many steps to maintain your current fitness level?
Recommended steps according to age are as follows.
Age Steps/Day: Minimum Steps/Day: Active Steps/Day: Highly Active
4-6yrs 6,000 steps 10,000 steps 14,500 steps
6-11yrs (f) 6,000 steps 11,000 steps 13,500 steps
6-11yrs (m) 6,000 steps 13,000 steps 15,500 steps
12-19yrs 6,000 steps 10,000 steps 12,500 steps
20-65yrs 3,000 steps 7,000 steps 11,500 steps
Every person has their own goals and their own health conditions to take into account. If you start walking in order to increase your activity level and get some exercise, remember to ease into it and take it slowly. You don’t need to go for 10,000 on your first day. Set a modest goal that is obtainable and focus on improving your goal each day.
The important thing is that you’re starting to do more than you have been. In other words, put your energy toward increasing movement throughout the day.
How can we easily add extra steps into our day?
There are loads of ways you can easily add some extra steps in your day, without having to go out for a two-hour walk. Here are some suggestions.
- Take the stairs instead of the lift or escalator.
- Park farther away from the door when running errands.
- Walk with a friend.
- Clean your house.
- Take a walk during breaks at work.
- Walk in the shopping centre if it’s raining.
- Build in a daily walk. walking for 30 minutes plus each day should put you within striking distance of your step goal.
- Take mini walks. Divide your day into three short walks of about 10 to 15 minutes each (morning, afternoon, and evening) By the end of the day, you will have done some serious steps.
- Use the bathroom furthest away from you.
- Stop parking in the closest spot at the grocery store and park further back.
- Walk while waiting for appointments instead of sitting in the waiting room.
- Walk while you’re on the phone.
- Walk during your children’s or grandchildren’s sporting practices or events instead of sitting and watching.