10,000 steps a day keeps the doctor away
Summary
About 40 years ago in Japan the idea was developed that walking 10,000 steps a day will help you keep fit and healthy without the need for additional exercise. So ideally, between the first plundering steps to the bathroom in the morning, to the last few as we crawl into bed at night, we should have walked 10,000 steps, which is roughly five miles or eight kilometres.
Further information
Getting to 10,000 steps a day
The aim is to use a step-o-meter to count the number of steps achieved each day, the target being 10,000 – and if you agree to take part in our study, we have 10 Pedometer/Step counters to loan out.
If you could dedicate to a six-week trial (that means wearing it every day!) then please get in touch (our contact details are at the foot of this page). All information will be treated as confidential.
If you do have a way to go to reach the 10,000 steps a day target, build up slowly. Aim for an extra 10% or 500 -1000 steps a day. This way you can ease the change into your routine and stick to it. You’re also much less likely to do yourself an injury by doing too much, to soon.
Objectives
You may find the S.M.A.R.T.E.R objectives below helpful and very motivating to help you on your way:
S = Specific: I will aim to do an extra 1,000 steps a day on top of my normal 6,000;
M = Measured: I will remember to put my pedometer on as part of getting dressed in the morning;
A = Agreed: Some girls in the South Norfolk Council office are doing this together so they can motivate each other;
R = Realistic: It’s only an extra 20 mins walking a day;
T =Timed: I should be doing 7,000 steps a day by next Sunday;
E = Enjoy: I’m going to treat the dog for longer walks, take the kids on an adventure at the weekend and walk to the new restaurant I want to try.
R = Recorded: I’ll put my Daily steps chart on the bathroom door so I wont forget to fill it in before I go to bed, and plot my weekly progress on my 10,000 steps graph.
Where to find the extra steps
Below are a few ideas on where to find those extra steps to get you to 10,000 steps a day:
- Park at the far end of the car park.
- Instead of dropping the kids off in front of the school, park a couple of streets away and walk them to the gate.
- Don’t go round the shopping centre or supermarket in logical order, you’ll be amazed how far you can walk going back and forth.
- Take the stairs instead of the lift or escalator.
- Give the dog an extra five minutes on his walk.
- Stop emailing colleagues in the same office, go over and talk to them.
- Go for a walk at lunchtime.
- Get up and do something, run up and down the stairs for example during TV ads.
How to record your steps
Below is a daily steps chart to record your results.
| Day | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Total | Average |
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Day 1 |
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Day 2 |
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Day 3 |
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Day 4 |
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Day 5 |
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Day 6 |
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Day 7 |
Related pages on this website
External links
HERON: local health information for Norfolk
The National Health Trust's comprehensive and searchable source of information and advice on health issues.
Walking the Way to Health Initiative
For anyone with an interest in walking to achieve better health.
Contact us
| contact officer/team: | Physical Activity Coordinator |
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| web: | online enquiry form |
| email: | health@s-norfolk.gov.uk |
| telephone: | 01508 533921 |
| minicom/textphone: | 01508 533622 |
| address: | South Norfolk Council South Norfolk House Swan Lane Long Stratton Norwich NR15 2XE |
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If you need information in large print, audio cassette, braille, translation (written or verbal) or signed interpretation, let us know when you contact us.
