How I get in 10,000 steps a day

We’ve all heard that 10,000 steps a day is the goal. But from what I recall, that number was more or less invented for marketing, and it just stuck. Still, it’s a solid benchmark for staying active.

That said, if you're not used to being active, jumping straight into 10,000 steps can feel overwhelming. So, like any habit, give yourself some grace and time.

Start small, then build

Begin with 5,000 steps a day. Do that for 10, 15, even 30 days, whatever it takes to find your rhythm. Then gradually increase to 6,000, then 7,000, and so on. Once you’re in the habit, reaching 10,000 steps will feel a lot more doable.

My favorite strategies to hit 10,000

Here’s how I make it happen, even on busy days, you can mix and match any of these strategies:

Get 5,000 steps before 9am. It sounds intense, but it’s a mix of my morning routine: walking around the house, getting my son ready, picking up, prepping for work, plus a 1 to 1.5-mile walk. That walk might include walking my dogs, or it could be laps in front of my house or on the treadmill, whatever season of life I’m in.

Use a walking treadmill at your desk. I work from home and set up a walking treadmill with a desktop riser. It’s been a game-changer. If you’re in an office, maybe talk to your manager about bringing one in. If not, they have tops that go on top of a treadmill and act as a desk. I use that too.

Walk during calls. Whether it’s around the house or outside, I take calls while walking. I stick to familiar routes so I don’t have to think too hard about where I’m going.

Park farther away. Anywhere you go, grocery store, work, school pickup, park in the back of the lot. Take stairs when you can. These little moments add up. (My kids hate this one, but hey, more steps for all of us!)

Walk while scrolling. If I find myself mindlessly scrolling social media, I give myself permission to do it only while walking. Whether it’s inside or out, I also do this with my Kindle.

Take a 10-minute walk, just because. Leave your house or office, walk five minutes out, then turn around. Just 10 minutes of fresh air. Stack a few of these throughout your day and you’ve got a mile, or about 3,500 steps, before you know it.

It doesn’t have to be all at once

You don’t need to hit 10,000 steps in one long walk. Stack a few of these habits together and you’ll get there naturally.

And if all else fails, yes, I’ve been known to discover I’m at 9,000 steps at 9pm, phone in hand, walking circles around my house until I hit 10,000. No shame in that game.

What are your favorite ways to sneak in extra steps? Share them below!