10 Easy Ways to Get 10k Steps a Day

What’s all this noise about 10k steps a day anyway?

Is it magical?

Is it another fad that will go away in a few years?

What’s the point?

Well, I’m going to cover all of that for you in this article.

But first, you must understand this very important point…

Walking is THE most underrated exercise.

In fact, it’s something almost anyone CAN do at anytime.

Including YOU reading this.

Shit, you can do it right now while reading this article.

(See? It’s easy to get in more steps unless you overthink it)

Oh yeah, not to mention, it’s completely FREE.

Which means, you don’t have to pay anything to walk more.

So, if you have a goal to get healthier and in better shape, aiming for 10k steps a day is a solid goal.

Why Walk More?

The obvious reason to aim for 10k steps a day is because you’re going to burn more calories.

It’s simple math…

Just like 2+2=4…

The more you move, the more energy you’re going to use.

Which makes staying at a healthier weight much easier.

On top of that, steps are great for your mental health too.

There has been a correlation between more steps and reduced anxiety, stress, and depression.

When I’m having one of those days, a simple walk outside in the sun instantly makes me feel a little better.

And most importantly, there are a TON of health and longevity benefits associated with getting in more steps:

• Works your heart which is the most important muscle in your body.
• Can reduce your risk of developing diseases.
• Extends your life.
• Can improve your mood by releasing certain feel good hormones.
• Improves thinking and creativity.
• Can reduce inflammation, aches, and pains.
• Can improve mobility.
• Get’s your muscles working.
• Boosts you immune system.
• Improves blood flow throughout your body.

Steps can be considered life’s natural health drug.

Don’t Be Like Everyone Else

Most people are lazy.

The definition of lazy states, a persons “unwillingness to work or use energy.”

And most people aren’t using enough energy.

The average American still only walks about 2,000 – 4,000 steps per day. (Although I’d argue it’s probably less than that)

Which is a big reason why there is an obesity epidemic.

So yeah, 2,000-4,000 steps ain’t going to cut it dude.

Maybe you’ve got a busy life.

And I 100% get that.

Work, life, kids, and many other things can make 10k steps a day feel damn near impossible.

Almost like you’re climbing the side of a mountain.

But…

It 100% can be done if you prioritize it.

For example, instead of sitting on the couch, eating out of a bag of chips, and scrolling mindlessly on your phone, get your ass up and move.

I know, it may be a little harsh, but harsh me be what you need.

And before you throw a shit fit… I’m not saying to never sit on the couch and watch TV.

I sit on the couch all Sunday to watch football and my Browns disappoint me.

But, it’s not something you want to be doing all day everyday unless you want your health and weight to go down the drain.

So, don’t tell me you don’t have time or energy to get in more steps, because you 100% do.

Which you’ll see here in a second so keep reading.

Is 10k Steps a Day Really That Important?

Like I mentioned above, 10k steps a day is a common goal for trainers, gyms, and fitness products to recommend.

Here’s the thing though…

There’s nothing magical about 10k steps a day.

The 10k step goal originated from a Japanese walking club and a pedometer (device that tracks your steps) slogan from the 1960’s.

The device was actually called “man-po kei” which means “10,000 steps meter”.

It was completely made up for a marketing campaign.

That said, 10k steps a day isn’t bad either.

The reality is, someone who gets 10k steps a day is generally healthier, happier, and leaner compared to someone who doesn’t.

It’s changed and saved countless peoples lives and just for that, it’s been damn worth it.

However, if you can’t reach 10k steps a day right now, don’t sweat it.

Just Do More Than You’re Doing Now

Research shows that getting in more steps than you are right now is going to improve your health.

Thats the most important thing to remember: just do more than you’re doing now.

Although, there is an optimal range to aim for.

One study showed that all cause mortality dropped significantly up until 7,500 steps.

Therefore, 7,500 steps is the minimum number you should strive for. Make this your goal.

What about the upper part of the range?

Well, a different study showed a 65% lower risk of dying from a group of older women who completed 12,000 steps per day compared to 4,000 steps per day.

Simply put – the more you walk, the longer you may live.

So, if you can get somewhere between 7,500 steps – 12,000 steps a day, you’re going to be GOLDEN.

So, get in your fucking steps dude!

And if you’re overwhelmed, I got you.

Just think…

5k is better than 3k steps.

7k is better than 5k steps.

10k is better than 7k steps.

Because even a few steps more is going to make you healthier.

And, it’s going to bring up your confidence to continue to increase your step total over time.

So, just getting in an extra 1,000-2,000 steps a day can make a massive difference.

Eventually, you’ll reach your goal and find a step number that’s sustainable for you.

How to Get in 10k Steps a Day – Even With a Busy Schedule

Let’s finally discuss how you’re going to get in 10k steps a day.

If you have a desk job and sit on your ass all day like me, you’re going to need to find ways to get up and move.

Or else the end of the day will come and you’ll have a solid 2,000 steps under your belt.

Which we know is not going to cut it.

So here is my challenge to you: Find opportunities throughout the day to get in more steps.

Because trust me, they do add up.

The more you do this, the easier it’ll be, and the more fun you’ll have with it.

Here are 10 ways to get in more steps each day:

1. Make Time for 10k Steps a Day

One of the simplest ways to get in more steps is to make time for it.

Huh, who would’ve thought?

Seriously though, this is important.

Too many people go throughout there day like zombies.

They have no plans, no direction, and just let life sweep them away.

Now, I’m not the most organized person either, but:

“A goal without a plan is just a wish.” – Antoine de Saint-Exupery

So, if you want to get in more steps, you better make a plan.

Start by looking at your daily schedule and figure out where you can ADD more steps in.

(Note: It’s a lot more simpler than you think)

• Get up every hour and walk around for 5 minutes.
• Go on a 30 minute stroll during your lunch break after you eat. (I have a friend that does this and it works out really well for him).
• Buy a walking pad to get in some steps while you work, talk on the phone, or watch TV.

Side Note: This is one of the most underrated purchases I’ve bought. It’s more affordable than a treadmill, it’s easy to move around, it doesn’t take up much space.

• Walk in between your sets in the gym vs sitting down.

The point here is that there is more time to get in your steps than you think.

There is no right or wrong way either – it’s limited by your imagination.

2. Skip the Elevator

Elevators are one of the greatest inventions in modern society.

However, they can add to your laziness and make 10k steps a day more difficult.

So, use the stairs to your advantage.

You may get your heart rate up and break a little sweat which may feel like a mini workout.

But hey… at least your getting your steps in.

3. Map Out the Farthest Distance at the Store

One of my favorite, yet odd, things to do is walk as far as possible when I go to any store.

I know, people may think I’m weird but it works.

I purposefully find one of the farthest parking spots – within reason of course. I’m not going to park all of the way in BFE but I park far enough.

That way, I can add in a few extra steps because remember, they add up throughout the day.

When I get into the store, instead of walking straight to what I need, I instead take the longest route possible.

Yes, that means that if something is right there when I walk in, I’ll go the opposite direction on purpose, just to walk around the whole store, and then get what I need.

It sounds funny but hey… I told you there is a million ways to get more steps in.

Sometimes you’ve got to be creative.

4. Join a Club or Buddy

Want a great and fun way to socialize and make walking fun?

Instead of meeting your friend or family member at a Cafe, how about you meet up for a walk?

I’ve done this plenty of times with clients and friends of mine.

We meet up at the bike path, walk for an hour, and get to chat.

It’s one of my favorite things to do.

Also, I’ve had a few clients who were part of walking clubs where each week, they’d go to a different park or place to walk.

It’s a great way to socialize, get outside, and make walking more interesting.

5. Walk 10-20 Minutes After Each Meal

This is also one of my favorites.

Not only does it give you multiple times to walk throughout the day, but it can also help aid in digestion.

And there is nothing worse that getting that sleepy feeling or stomach discomfort after eating a big meal.

Let’s say you eat 3 meals a day and you walk 10-20 minutes after each meal.

That would be an extra 30-60 minutes of walking just from doing this.

I told you it adds up quick.

6. Walk and Talk

If you talk on the phone, don’t sit, walk!

Imagine if you did this and talked on the phone for a total of 1 hour per day.

That would be an extra hour of moving around, just from talking on the phone.

Crazy, I know!

So the next time you’re on the phone, get up and walk.

7. Walk at Home

Your house is a perfect place to get in 10k steps a day.

I know… how boring, right?

While it’s not the most ideal or exciting place, sometimes you gotta do what you gotta do.

For example, if you find yourself mindlessly scrolling on your phone, what a perfect opportunity to get up and walk as you scroll.

Just make sure not to bump into something.

Also, doing chores around the house is a fantastic way to get in more steps.

All of that moving around you do vacuuming, dusting, mopping, and cleaning adds up to a bunch of steps.

Like if you’re putting away dishes, put 1 dish away, walk a few steps, put another dish away, and repeat.

Do you have stairs? Go up and down them x amount of times per day.

Two things I love to do is walk around my house when I’m watching sports and play with my dogs at night.

I throw them their bone and chase them around the island in the kitchen and they love it.

I know this sounds funny and that’s because it is.

Have some fun with it and it will be easier than you think.

8. Listen and Learn

If you’re a nerd like me who loves to continually learn and improve yourself, walking can be great for that.

Why? Because you can turn on an audio book or podcast to learn from.

This is honestly my favorite way to walk.

I turn on a podcast or audiobook – depending on how I’m feeling that day – and walk for 30-60 minutes while learning something new.

You’re killing 2 birds with 1 stone: walking and learning.

Now, there is some people who can read a book and do cardio.

I don’t know how they do it but that’s an option too.

Again, there are simple things you can do to get in more steps.

9. Walk Around The Block

One of the best ways to get in steps is to walk around your block (if you live in a nice neighborhood).

You can walk solo.

You can walk with a spouse or friend.

Or, you can walk with your furry friend too.

I love to take a break mid day to take my dog on a walk. It’s a nice break from work.

Not to mention it’s a great way to wind down after a long day of work.

Talk about relaxing.

You’ll actually be in a good mood when you get home to your spouse and kids.

10. The 1 Bag 1 Trip Rule

Jordan Syatt inspired me to write this one and I think it’s brilliant.

The name says what it is.

After you buy groceries, instead of trying to carry them all at once and figure out how you can fit all of the bags into your hands and arms, instead bring 1 bag at a time.

That way, you’re forced to go back and forth to the car to get them.

Yeah, it’s tedious but this is a guide on getting in more steps. And if you want to get in more steps, you have to be creative.

Oh, you’re going to build up a nice strong grip doing this!

So, as you can see, it’s much simpler to get in 10k steps a day than you’re making it out to be.

FAQ About Steps

What If I Feel Overwhelmed With Steps?

If you’re starting from scratch, it may feel impossible to go from 2k to 7.5k steps.

No worries!

This is where slowly progressing over time can work very well.

Set up a plan that looks something like this:

Start with a goal of 5k per day. Do that consistently for 1-2 weeks.

Then move to 6k per day. Do that for another 1-2 weeks.

And eventually, you’ll be right where you want to be.

Now, what about the whole time thing?

Let’s break the time down a tad bit further:

• A mile is roughly 2,000 steps.
• It takes roughly 15-20 minutes to walk a mile.
• In order to walk 10,000 steps a day, you’d have to walk about 5 miles, which is about 1-2 hours of walking a day.
• If you spent 5-10 minutes each hour walking at some capacity, you’d easily get done by the end of the day

So, it takes some time but not that much time.

You just need to make it a PRIORITY and will quickly realize how easy and simple it is.

All I’m asking is that you do a little more than you’re doing right now and be better than average.

Because average doesn’t win anything in life.

Do Daily or Weekly Steps Matter Most?

This is a great question and one that I don’t have a specific answer to that says “that’s it!”

What matters most is what you do over the long haul.

Just like going off track with your diet one day isn’t going to do anything.

Not hitting your step goal one day won’t kill you either.

It’s what you do over the weeks, months, and years that matter most.

This is why we call it a lifestyle. Because you’re making the rest of your life into a healthy one.

So, as long as you average 7-10k steps each day by the end of the week, that’s fine.

Now…

That doesn’t mean you should get all of your steps in during the week and take the weekends off.

Or to save all of your steps for one crazy day where you get 70,000 steps.

That would be dumb as fuck.

Walking is a form of health.

It’s something that needs to be done consistently, not inconsistently.

So, you’d be better off getting 7k steps a day consistently.

Then getting 10k steps for 2 days and then 3k steps for the rest.

How Do I Keep Track of My Steps?

There are a ton of wearable trackers to wear.

Not to mention your phone tracks your steps as well.

I use my apple watch or Fitbit. Who knows, by the time you’re reading this there may be some cool gadgets out there.

If you use a treadmill, an elliptical, rower, or bike, etc, don’t sweat it.

It’s all still movement.

You can simply add a few steps to your tracker.

It’s not necessary the steps but the activity that matters.

As long as you’re getting in 150 minutes of physical activity a week, you’re good.

Is More Steps Better?

More isn’t necessarily better or worse. There can be health benefits up to 12,000 steps and after about 20,000 steps, your body’s NEAT levels begin to drop.

So in this case, it’s not how many steps you can get that’s important.

It’s whatever you can do consistently, as long as it’s above that minimum of 7,500 per day.

Because your quality of life still matters and you don’t want to become a crazy maniac around your steps.

Trust me, been there and done that.

The more steps you take, the more time out of your day is taken.

So, find that sweet spot that allows you to get in more steps without being too stressful and over consuming your life.

Does it Matter How Fast I Walk?

No, research shows that step intensity does not matter.

What matters most is how many steps you get rather than how fast those steps are.

So, you’d be much better off getting 7,500 steps at a slow to moderate pace.

Then getting 4,000 steps at a quicker pace.

Final Thoughts

All in all, just get in more steps to improve your overall health and quality of life.

It’s as easy and simple as that.

The only thing holding your back is your mindset because almost anyone can get in more steps.

You don’t have to pay or join a gym to do it.

It’s not taxing on your body and joints as other exercise is.

And it can and will change your life.

So, get after it!

-Coach Bob

Ps. If you want to build muscle, lose fat, and tone up your body, download my FREE Fat Loss Cheat Sheet HERE.