10000 steps! But How?

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Here is a handy list to show you how to make it to 10,000 steps with little changes to your day, opposed to one long walking session. The best way to achieve a goal this large is through mindless routine. I'll show you a bunch of ways to add steps to your day without having to worry about it too much. These step numbers in my examples will be whats accurate for me, you will need to measure your distances once, then figure out how to fit them into your routine. At the Office:

  • Use a small glass for water, get a refill every hour. Distance to water and back (80 steps < 1min 8x a day 640 Steps < 8min)
  • Instead of sending an email to the shipping department, Walk over there at least once and deliver a hand written note. (125 steps < 90 seconds)
  • In the morning, Park at the end of the lot at work, and walk all the way in. (~200 steps in the morning < 2min, ~200 to go to lunch < 2min, ~200 to return < 2min, ~200 to leave for the day< 2min)
  • Going to be on a conference call? Dial in on your cell phone, mute and speaker as you walk around the office building (~800 steps ~6 min) If an hour long call that you can be free roaming for, then by all means. Push it to the limit! 800 X 10 = 8000 steps! One Conference call, where you would normally be sitting there bored out of your mind, could be your whole step goal in one push!
  • 5 per 55: For every 55 mins you spend at your computer, gift yourself another 500 steps. Find a route around the office, maybe over to HR or accounting, or around the service department. You can merge this with your water break. When people at the office see you moving around, they may ask what you're up to, just tell them you like to have a sense of whats going on throughout the day.

Here is a sample work day using my examples above. This is of course "the brass ring" it is okay to fall short of this. But it would be great if you could fit in half your step goal at and around the office. *These are my actual step distances your mileage may vary.

Activity Steps Time  
Parking (morning)

200

2m

8a
Water Fountain

80

1m

 
5 per 55

500

5m

9a
Water Fountain

80

1m

 
5 per 55

500

5m

10a
Hand Delivery

125

1m 30s

 
Water Fountain

80

1m

 
5 per 55

500

5m

11am
Water Fountain

80

1m

 
Parking (to lunch)

200

2m

12p
Parking (from lunch)

200

2m

1p
Conference Call

800

6m

 
Water Fountain

80

1m

 
5 per 55

500

5m

2p
Water Fountain

80

1m

 
5 per 55

500

5m

3p
Water Fountain

80

1m

 
5 per 55

500

5m

4p
Parking (going home)

200

2m

5p
Work Day Totals

5285

17m

 

In this next Section, I am going to tackle some things you can do around the house, after work, on the weekends or holidays.

  • Check the mail (180 steps < 2 min)
  • Walk to the end of the block and back between netflix/hulu/hbo/etc show binges (500 steps < 5m)
  • Always park at the end of the parking lot, there will always be available parking and you get your steps, Walmart, Target, Shopping malls, all have massive parking lots with people fighting for the closest. You my friend, Will be breezing into the farthest and getting your sweet steps  (200 steps < 2m)
  • When grocery shopping, Walk around the perimeter of the big box store twice (1000 steps < 10m)
  • Also while shopping, Leave your basket at the end of the aisle, walk down to your item then back. ( 1000 steps < 10m)
  • Finally while grocery shopping, Walk the cart all the way back to the front of the store (200 steps < 2m)
  • Call your mother (or any relative) and walk around the block while you talk. You get to keep in touch with family, and get your steps (1000 steps < 10m)
  • Walk 10 mins after each meal. It improves the digestion process and will add up to 30% of your goal for the day. (1000 < 10m)
  • Wake up earlier, 15-20 mins earlier is 1500 to 2000 steps to start your day, kickstart your metabolism. (1500 steps < 15m)
  • Got a dog? 20m a day minimum (2000 steps < 20m) (no dog? become a part-time dog walker for your neighbor or family friend make $$$ and Steps!)
  • Vacuum/Sweep/Mop your house. my 1200 sqft house provides 600 steps of vacuuming, 400 steps sweeping and 400 steps mopping. (1400 steps < 20 mins) Having a clean living space does wonders for your motivation, where a dirty living place is a mental anchor.
  • Doing laundry, as the clothes are dry, fold them and put them away one at a time. 20 shirts become 200 steps at 10 steps per shirt. (500 steps < 10m)
  • Finally, and this one is the Shocker! Exercise. Spend 60 mins focused on exercise. Even if its just walking at a comfortable pace around the neighborhood, or if you're in a good place with access to a treadmill (apartment fitness center, gym membership, home gym) get 6000 steps an hour with focused, headphone in ears, exercise.

Again, this table is only as a rough guide. Your activity will vary. As, you don't shop for groceries daily. But, you can absolutely go to the store and walk around for free. If you want a big air conditioned facility to walk around in. This can help you beat the heat in summer, and avoid the snow in winter. Some hopping places are open 24/7 giving you a wonderful resource just waiting on you.

Activity Steps Time
Wake up walk

1500

15m

6:30AM

10 mins after meal (breakfast)

1000

10m

7:00AM

10 mins after meal (lunch)

1000

10m

12:30PM

Call Your Mother

1000

10m

5:15PM

Check the Mail

180

2m

5:30PM

Netflix Breaks

500

5m

6:00PM

Netflix Breaks

500

5m

6:30PM

Netflix Breaks

500

5m

7:00PM

Netflix Breaks

500

5m

7:30PM

Parking (shopping)

200

2m

8:00PM

Grocery Shopping (laps)

1000

10m

Grocery Shopping (aisles)

1000

10m

Grocery Shooping (cart return)

200

2m

8:30PM

10 mins after meal (dinner)

1000

10m

9:00PM

Got Dog?

2000

20m

9:30PM

Vacumm/Sweep/Mop

1400

20m

10:00PM

Laundry

200

10m

10:30PM

**EXERCISE**

6000

1h

Home Totals

19680

3h 31m

Writing this up was as informative for you as it was for me. I look forward to putting these ideas into action this week and hope to report back with "Great Success" -Borat

-Matthew