Many studies have proven the health benefits of regular physical activity and people around the world are setting step goals to reach 10K daily. After I learned of the 10K daily step recommendation I incorporated it into my lifestyle and I’m sharing five tips to help you master your step goals and step into a new level of health and wellness.
1. Define your why.
Your step goal should be based on your health and fitness goals, whether you’re working to increase your steps to lose weight, maintain a healthy lifestyle or other personal reasons, your why is important to be successful in the next step.
2. Make a plan.
When you’re aware of your why and set a goal, a plan is the next step to make your goals become reality. Here are a few things to consider when making a plan to reach your step goal.
When will you get your steps?
Before the pandemic my goal was to get at least 4K steps before the end of the work day and get the remaining 6K during an evening walk or cardio session. I recently updated my goal to get 10K by 10 a.m. and increased my daily average to 11-12K. If you decide to get a large amount of steps at once be sure to incorporate activity throughout the day as well. It’s important to avoid a sedentary lifestyle where you’re sitting most of the hours you’re awake during the day. For those like me with “office jobs” moving throughout the day can be challenging.
How will you get your steps?
While walking, jogging and/or running are easy way to get steps in, there are many ways to spice up your step cycle. Traditional step methods like the three mentioned above can be the longest way to reach your goal and can also be boring. Dance breaks are one of my favorites. Think about activities that you enjoy and incorporate them into your plan.
Where will you get your steps?
Will you go for a walk around the neighborhood, a local gym or step it up in your living room? This is especially important for weather conditions such as rain or cold. California wildfires and Santa Ana winds recently disrupted my morning walk. Although I finished it on the day of the fires, in the following days the air quality was too low to spend a significant amount of time outside. In those cases I “Walk at Home” with Leslie Sansone, turn on one of my playlists and dance to 10K or watch and follow a fitness instructor on YouTube or Instagram. Don’t let circumstances that you can’t control get in the way of your goals. If you miss a day, shake it off and make up for it or pick up where you left off the next day.
3. Prepare for execution.
Be intentional about achieving your goal and the plan you made to reach it. If you know you’ll take walks around the neighborhood and need music or a podcast playing to keep you going, be sure to charge your phone and headphones the night before and have your podcasts or music playlists ready. Don’t forget your water or hydration source of choice. I like an icy bottle of water so I put one in the freezer on my way out the door so I can grab and gulp when I’m done with my walk. Include time to stretch, warm up and cool down. Intentionality, consistency and effort are required to reach your goals. Celebrate every victory along the way. Maybe when you reach your goal in steps every day for 30 days you can earn a new pair of tights or shoes. Don’t choose activities that will distract you from your goal(s) or limit your growth.
Graphic courtesy of Fitbit Exercise Tracker. The Fitbit is a great device to help you keep track of you steps, level of exercise and more.
4. Get an accountability system or partner.
Although an accountability partner can be helpful, you must be able to motivate yourself when your partner can’t or doesn’t. Using a fitness tracker like the Fitbit is a great way to keep yourself accountable because in addition to counting your steps, it also gives you reminders to move throughout the day and a community of “Fitbit Friends” who will inspire and support you on your fitness journey as they navigate theirs. You can also join groups through the app. Social media is another great way to build community and a group of accountability partners. Posting my daily step count on my Instagram Story each morning helps me to hold myself accountable because it makes it a habit and I know that people are watching and rooting for me.
5. Step toward your goal.
Once you’ve completed steps 1-5 the only thing left to do is get started. Don’t wait until tomorrow or Monday, step it up today! There’s no time like the present.
If you need more reasons to get 10K steps or a number that works best for you, check out these articles from the UC Davis School of Integrated Medicine and FitBit Blog. For those deciding between the Fitbit or Apple Watch, check out my review comparing the two.
What’s your daily step goal and system for achieving it? Share below or connect with me on social media @jasminectate. If you found this post interesting or helpful, please share it with a friend.
(Virtual) Hugs & Handshakes,
Jasmine C. Tate