The Right Steps for Your Health: Do You Know What They Are?

“How many steps do you have?” This is a question that has become hugely popular ever since fitness trackers started showing up on people’s wrists. And even if you don’t sport one of these high-tech devices, its hard to escape the “10,000 steps a day” campaign, which seems to be everywhere.

Tracking our daily steps is a fitness craze that has actually been around for years, but it got a boost when companies like FitBit, Jawbone, Misfit, and the Apple watch decided to get in on the action. Many of these devices come programmed with a goal of 10,000 steps per day (roughly five miles), a number said to help reduce certain health conditions, such as high blood pressure and heart disease, as endorsed by the Center for Disease Control (CDC).

Your daily step count also contributes to the CDC’s recommendation of at least 150 minutes of moderate exercise per week.

New research suggests 10,000 steps a day may not be enough.

I bet you’re wondering how many of us are actually hitting this goal. Research published in the International Journal of Behavioral Nutrition and Physical Activity suggest that most healthy adults get between 4,000 and 18,000 steps per day.

And while getting exactly 10,000 steps per day does not need to be set in stone, focusing on the overall goal of increasing movement throughout the day might be enough to help you become more active and boost your health.

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Recent research, in fact, suggests that 10,000 steps may not even be enough. The study, published in The International Journal of Obesity, recommends increasing your daily steps beyond 10,000 if you are trying to decrease your risk of heart disease. The researchers, from Scotland, found that postal workers who took 15,000 steps or had spent at least seven hours standing upright showed no signs of metabolic syndrome.

Additionally, their waistlines were of average size, their BMIs were in normal range, and their risk of heart disease was much lower.

OK, fair enough — the more steps we get, the healthier we are. But what if you look at that number and think, “No way can I get that many steps in.” Not to worry, because any amount of exercise you can fit into your day is beneficial. That’s why if you are just starting out, or consider yourself new to exercise, it’s smart to track your steps each day for a week to determine what your current average daily count is.

Once you have that figured out, aim to add about 250-500 steps per day to that number.

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If you currently average 5,000 steps per day, for example, use that as your baseline and add 500 steps each day (or every other day if this proves to be too much) until you get to your goal of 10,000 or higher.

Here are 10 easy ways to get in your steps each day.

1.) Walk to work. If this is not possible, park as far away as you can and take the long way in.

2.) Take the stairs, instead of the elevator, anytime you can. For an extra boost, take the same set of stairs twice, before heading to your destination.

3.) Walk while waiting for appointments instead of sitting in the waiting room.

4.) Take an extra lap when you go to get your mail or paper.

5.) Schedule breaks in your day. Most people get a few breaks in their day at work, so instead of sitting, get up and walk for 15 minutes. Set a timer on your phone or computer, and when it goes off, it’s time to get up and walk.

6.) Divide your day into three parts (morning, afternoon, and evening) and commit to taking a 10-15 minute walk at each one of those times. By the end of the day, you will have exercised the recommended 30-45 minutes.

7.) Walk and talk. Whenever possible, try to take your phone calls in places where you can walk or pace back and forth while talking. This even works for meetings. You would be surprised how many other people are also trying to up their steps.

8.) Walk during your kids’ activities. If you have kids and they are enrolled in sports or other activities, walk during their practices instead of sitting and watching.

9.) Be inefficient. It sounds kind of funny to say this, but taking the long way, making extra trips to your car to get your packages, and going up and down your steps while carrying single loads of laundry, are all ways to get in some extra steps.

10.) Get off the bus or transit system one stop sooner than your destination, and walk the rest of the way.

Sara Hermanson is a freelance writer in Washington State whose focus is health, wellness, fitness and parenting.