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Step It Up

You like walking! It’s easy. You could say it’s ‘your thing’. But, you know you need to do more. Whether you want to do more physical activity to help your weight loss, relieve some stress or improve your health, you can stick with walking.

Setting Short-term Goals

If you’ve been tracking your steps for a while, you know your daily average. Aim to increase this number overtime. Create short-term goals that will help you reach the long-term goal of at least 10,000 steps per day.

Here are some ways to create a ‘stepped up’ daily goal:

  • Baseline Step Count + 500 = ________ steps/day
  • Last Week's Average Step Count + 1000 = ________ steps/day
  • Last Week's Highest Daily Step Count = ________ steps/day

While 500 more steps may sound like a lot, it’s doable. Just 5 minutes, or ¼ mile, of walking is approximately 500 steps.

Check in

Look at your pedometer mid-day to check your progress. Are you halfway to your goal? Barely gotten started? Don’t forget, you can easily add 1000 steps to your day by taking a short, 10 minute walk after dinner. Make a plan to reach your goal by the end of the day.

Stepping Up Strategies

Not sure how to step more? Here are some easy ways to increase your steps:

  • Do a loop around the mall before you start shopping.
  • Park in the farthest spot in parking lots.
  • Take a 5-minute walk break.
  • Play at the park with your kids instead of watching from a bench.
  • Walk to colleagues’ offices rather than calling or emailing.
  • Take the stairs instead of the elevator.
  • Use the bathroom farthest away at home or work.
  • Pace back and forth while talking on the phone.