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Week 1: Baseline. Track the amount of daily walking you’re currently doing. This establishes your baseline. You can track your walking by either steps or time.
- Steps. If you’re using a pedometer, count your steps for seven days. Include all of your normal walking activities, such as walking up the stairs at home, walking to work, etc. At the end of each day, tally your total steps in the walking log.
- Time. If you don't have a pedometer, keep track of the minutes you spend walking, applying the same principles as the steps approach.
Weeks 2 and 3: Benchmark. Your benchmark is the highest number of steps or minutes you walked on any given day while establishing your baseline. Use that number as your daily goal for weeks 2 and 3.
Log your daily walks, and at the end of the week 3, review your log. If you averaged your goal, add another 500 steps or several more minutes to your daily goal for weeks 4 and 5.
Week 4 and Beyond: Build. At the end of each 2-week period, try to add 500 steps or several more minutes to your walking goal. If you have difficulty reaching your goal, walk at the same level until you build enough endurance to increase your target.
If you find yourself falling behind your average daily goal, don’t become discouraged. Keep logging your activity and stay with the same number of steps or minutes instead of increasing your target.
Think creatively about ways to add "steps" to your day:
- Take the stairs as often as possible
- Park several blocks from your destination
- Walk the last few blocks instead of riding the bus all the way to work
- Get off the elevator below your destination and take the stairs
- Walk to do shopping or other errands
- Organize a walking group at work, or with friends or neighbors
- Instead of watching TV, get the whole family outside for a game of tag, Frisbee or a walk
Reaching 10,000 Steps
While experts recommend aiming for at least 10,000 steps a day, keep in mind:
- Unless you’re already walking a lot, it may take a while before you reach this goal. Consult your doctor before participating in physical activity that is new or strenuous for you, and to help determine whether this goal is right for you.
- If you're already walking 7,000 or 8,000 steps a day, 10,000 may be too few to meet your ultimate health or weight loss goals. If this applies to you:
- Add an additional 500 steps a day every two weeks to your current daily total.
- Add hills, stairs, or arm weights to your routine to make your walks more challenging.
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