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10,000 Steps a Day

Thistle

Veteran

Anyone else trying for the the 10,000 steps per day goal? I would love some pointers!

I work a desk job, and even with concerted effort, I am still barely managing 3-4K steps while at work. Once home, DD wants "momma chair" where we sit and cuddle and read books. I love this time, but it is not very active.

Once we get her down to bed, I try to put in 30-45 minutes on the treadmill or elliptical on nights I am not lifting.

But I am still pitifully short of those 10,000 steps! Best I have done after 3 weeks of logging is just over 8k. And that was with 45 minutes on the treadmill (it is easier than the eliptical so I can go faster).

Trying to find a way to stay active even in the winter is getting harder and harder.

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27 replies

Latest reply was from Mo

MsMaven

Veteran

I try for 10,000 steps at least 3 days a week. I've only done it once or twice since New Year's. Part of the problem is that I'm working on a project with a deadline and am sitting more than usual. Most days I do get around 7500 without too much difficulty. That is usually around the house, the yard and running errands. Lately when I've been doing laps in the park, it doesn't help as much as walking from one end of the mall to the other. It's cheaper, though.

It's harder with a young child, and add a tough winter to that--well, I think you should give yourself pats on the back for what you do accomplish. The number of steps is the goal, not the standard.

Janet

(website)

Veteran

I manage it most days, but the weather put a kink in my routine lately. Hard to get in a run, ride or brisk walk when the sidewalks and paths are covered in snow and/or ice.

I find that days when I need to grocery shop or run errands make it easier. I elect to walk to go get lunch if my destination is a mile away rather than jump in my car. I dance around the house while straightening up or putting away laundry. I make a more concerted effort to walk the dogs rather than just let them out in the yard. For me, it's just a matter of being aware and making choices to do something active as a break from my more sedentary days. Still, there are some days when it just doesn't happen.

abc

Veteran

Do you guys track using a fitbit or what? I heard of them here on YLF but never saw one until a friend came to visit - we walked the city all day and logged almost 24,000 steps! Great day! Now I'm using that as a motivation for more exploring while walking, it's kind of like exercise without realizing it (we keep a pretty good pace but I realize it's not the same as other more intentional workouts, but you have to start somewhere)

I'm sure your weather has a huge factor to play in this. Once you thaw out I'm sure it will be easier to achieve, even naturally (as in my example, with little planning ahead).

Good luck, Thistle, and keep us posted.

Anonymous

I have a sedentary job, but go up and down stairs numerous times per day at home--particularly on weekends when I do laundry and take loads from the top floor where my washer is down to the basement to use my MIL's dryer. I don't know how many calories that burns, but every little bit helps, and the stairs tone my legs.

Suz

(website)

Veteran

I have the Fitbit. I got it for Christmas. So far, I've just been keeping track of what is typical for me, rather than overtly aiming at 10,000 steps. I wanted to know my baseline before I started setting any real goals.

Note - my job is also totally sedentary. And it's $#*#@ winter here, so I'm less active outdoors than usual. Here's what I have learned so far:

First, you're right. With a sedentary job, it's not easy or automatic to get 10,000 steps. Good wake-up call.

In the past month, I have met or exceeded the 10,000 steps on about half the days. But I never exceed that number by very much.

When it comes to miles, I meet the arbitrary 5 mile goal only about one third of the time.

When it comes to stairs, I exceed the 10 flights goal so often I will need to change it. There were only 2 days when I didn't far exceed the goal --- and those were days when I was visiting my mother. I live in a 3 story row house and my workroom is on the top floor. I used to joke that I went up and down those steps at least 50 times a day. Turns out it is no joke!

The Fitbit doesn't calculate workouts really at all. I log those activities separately, but as you've probably noticed, it's not accurate. I know I am working way harder in my workouts than would appear from the "step" count -- even when I'm doing a step based activity. For instance, ice skating. It just doesn't count the effort involved. I think it is similar with an elliptical machine -- it may not be calculating all your steps because some of that motion is side to side.

So all that has to be considered.

But here are my observations:

The days I easily meet the 10,000 steps are the days when I am not actually working out. These are my "active recovery" days, where I tend to take a 40 minute walk or two 20 minute walks, and do stretches.

That, plus my ordinary daily activity in my very sedentary job, seems to make me hit the mark. So I am interested to see that it's not enough for you and curious about why!

I come close to 10,000 on days when I walk to my gym (about ten minutes each way, with walking within the gym as well -- oh, and more stairs!!) -- but typically I don't quite make the 10,000 on those days unless my workout is intervals on the treadmill. Somewhere between 5,000 and 9,000 would be more typical on my weights or Crossfit days -- or even less. However, I've actually worked out much harder, and I know it, so I just smile and say, "Silly Fitbit!"

Suggestions to increase your steps:

Set your goals differently. If you can meet 8,000 with just a bit of a stretch, set the goal there for now. It's more motivating to shoot for a reasonable goal. Maybe 10,000 is just plain unreasonable for you at this moment. And 10,000 is a totally arbitrary number, actually. The research that led to this recommendation didn't really show that 10,000 steps is magic. That's just a good number to get people moving more regularly. I'd say the best thing to do is shoot for just beyond what seems in easy reach -- and go upwards from there.
Walk while waiting for anything. Walk while waiting for the kettle to boil. Walk in place while in a lineup. Walk while brushing your teeth. Heck, you can even get up from cuddle time with your daughter for a little dance. I used to do that with my little one at story time. She was really hyperactive and needed to wriggle. But she also loved books. Her constant squirming in my lap made me insane -- so I just built it into our story times and we both felt so much happier for it! She got her wriggles out and I got some movement.
Get up from your desk every 50 minutes at work and walk around for 5 to 10 minutes. (I probably do this automatically in catering to my demanding cat.)
As the weather improves, aim to walk more in general. Park further away and walk part way, etc. You know all those tricks.

For myself, I'm considering finding ways to add more actual walks to my regular day. I'm just not sure exactly how I'll do it. I like to build things into my day so they feel "efficient" and sensible, somehow -- an extension of something I'm already doing or want to do -- not an extra. I just need to figure out how to do that.

Thistle

Veteran

I think it will be easier once we can get outside again. DD loved going for family walks, and we went every night after dinner. She didn;t let us miss a single night!

Yeah, 10,000 is a lot for me as a desk worker (much easier to get close on weekends - over a 2,000 step difference)! Especially when my baseline was insanely low. I mean, I could sit at my desk hours straight. I would get up once all morning to use the bathroom.

And work is crazy, so to get to be home with DD before she goes to bed, I have been working through lunch.

I see why they say this time of year is for hibernating!!

I am trying to decide between a Fitbit and a Jawbone Up. I have a basic pedometer clipped to my trousers. It won't work if I wear a dress, but ya know, that is months away!!

Suz

(website)

Veteran

Thistle, I love the Fitbit. I actually clip it to my bra! So it's not visible and I can wear it with almost everything. I think it is slightly less accurate in that placement than on a belt or in a pants pocket, but that's okay with me. This way I'll never throw it in the washer by mistake.

It sounds like it would just be smart to modify your goals -- shoot for something that is a challenge but not so much that it's impossible. And have a higher goal for weekends.

Wearing a pedometer really tells you whether or not you're as active as you think. I suspect a lot of people are actually deluded about the amount they are moving around.

catgirl

Veteran

My Fitbit is more of an alarm clock/canary than an accurate tracker of activity for me. Checking it keeps me aware that I need to move more. However, it doesn't help with everything - I climbed for two hours yesterday to the point of soreness and fatigue, but because climbing doesn't register as steps it doesn't get recorded. Not to mention some steps are more energetic than others.... Running vs staggering to the bathroom at night.

Classically Casual

Veteran

Just to be a spanner...being active is very important, but there's no science behind the 10k number, or so my trainer used to tell me. When I worked, I parked a long way from my building, so I had a 15-20 min. walk in both directions. I realize that's not an option for you in the bitter cold. Does jumping rope appeal to you at all?

Mo

(website)

Veteran

I vary a lot. At home in Tahoe, my condo is also 3 flights, and one of my jobs is 2 story. Both jobs are on your feet. So, plenty of steps without even trying.
Here in FL, one story, no hills anywhere in the state lol. No flights ever. I don't work, but I have lots of spare time. When I walk my errands and go for several runs a week, I do okay, but still not usually the 10,000. When I bike, steps don't get recorded, so it's not as accurate.
I've had a Fitbit over 4 years now, so I'm not so concerned with hitting that magic number every day, rather overall trends of activity. I need to remember to get up and move when I'm having an indoor day like today. I have a cat that loves lap time (right now I'm typing over him). I try to move every hour but don't always succeed. You know how it is when you get engrossed on the computer sometimes.
Thinking about maybe moving the computer to like the kitchen counter or getting a TV tray or something where I can stand in front of it instead of sitting. Walk in place some while surfing.

JAileen

Veteran

When I was working I did 10,000 easily. I was doing a boring project that involved looking at microfiche. Zzzzz... When I felt I was starting to nod off I would go up and down the stairs a few times. I also would go up and down the stairs at lunch, and on breaks. In fact, I never took the elevator.

Also, having a dog is a good way to get exercise. They don 't care if it 's cold out. They want their walk!

MsMary

Veteran

I'm thinking I should get myself a Fitbit. It would probably encourage me to walk to work more often. Any suggestions re: what model?

Laura (rhubarbgirl)

(website)

Veteran

A few years ago I wore a pedometer religiously (the Omron ones are great if anyone doesn't want to pony up the cost of a Fitbit) and was part of a program to try to walk over 10k a day. It is a challenge if you have a sedentary job (when I worked in an archives and pulled records all day I used to get 20k without even trying!). I found that on days that I didn't either a) work out or b) run errands by walking there, I was doing well to get 6-8k.

Especially with your current weather making the outside walks nigh impossible, maybe you can aim at increasing your number each week on average, something like a 10% improvement each week? That sounds like a more achievable goal than trying to go from 4k to 10k overnight.

The 10k number is based on an aggregation (almost typed aggravation, ha) of studies, from what I recall, but there's nothing particularly magic about it. Anything that gets you moving is better than nothing.

Anonymous

I got the FitBit fro Christmas and it's great to track activity and see trends. One other way to get some steps is to talk while you are on the phone. In cold weather I circle around the house, in warmer weather I circle around the block. You can get a fair amount of steps in during a 20 minute phone call.

Suz

(website)

Veteran

There's definitely no magic in the 10,0000 steps. It's just a goal. And a reasonably good one in the sense that too much less on a regular basis probably isn't enough.

I have the Fitbit One, Mary. I like it. I have friends with the armband version but I didn't like the rubber bracelet for my style. This one you can hide in your bra or pocket.

Mo

(website)

Veteran

Another vote for the One. It's small and unobtrusive, which is important for us fashionistas!
I agree the 10,000 is just a guideline, and nothing more. Heck, sprinting intervals may only get me 5,000 or 6,000 steps but you can bet that does more to increase my cardio fitness than leisurely strolling 5 miles at 2.5 mph pace for 2 hours shopping around a mall.

Aquamarine

Veteran

I have the Fitbit Zip and clip it to my bra. I love it but lately it's been making me feel guilty It can be hard to get 10,000 steps in this time of year. If the roads aren't too icy and I can manage a 3 mile walk, I can hit 10,000 fairly easily, especially with other regular activities scattered throughout the day.

I agree the 10,000 number isn't any special marker. But for me, it does signal I have moved a moderate amount in my day.

Echo

Veteran

If you increase your water intake, you will be forced to get up from your desk multiple times. Use the far bathroom, and you will likely add a significant number of steps to your day. If you have a cordless phone, pace while on the phone; it adds up VERY quickly. And despite the bitter cold (I know because I'm in WI, too!), park at the far end of the lot.

And while there is no magic in the 10K steps, there is no arbitrary cut-off in anything if you think about it. But we know that being more active is better than being less active, and that being sedentary is on par with smoking in terms of health effects. It is worth putting in the extra effort to be more active, and the more steps accumulated during the day, the less time necessary on the treadmill!

Vivi

I wouldn't recommend the Jawbone Up. There are quality control problems with it. I went through three of them before I finally cut my losses and gave up on it. Looking at Fitbit Force now.

This has probably already been suggested, but one nice thing about the UP was that I could set an hourly timer and the bracelet would vibrate. I could get about 500 steps in if I walked for 5 minutes when it reminded me. That added up to about 4000 steps while at work.

cheryle (Dianthus)

(website)

Veteran

I have the fitbit one too and find it easily clips to my bra and is not in the way at all. I tested mine by counting steps while on the treadmill and it was within a step or two on 100. One of the people at the condos has the wrist one and said she got it for Xmas and would prefer the One. I'm not sure what her reasoning was though.

I found it easy to hit 10K when I could walk in summer. Now that it is cold, it is much harder. I use a washroom at the other side of the building and take the stairs to and from. I also make a trip to the further location for tea in the morning. I top it up with 45 minutes on the treadmill in the evening. Hard to get to every day when I'm working but easy on vacation. I've been averaging over 20K per day while away.

Adelfa

Veteran

Thanks for the inspiration, everybody. Here is a review of the different models:

http://www.huffingtonpost.com/.....74901.html

Glory

Veteran

I also have the Fitbit One which I heard of through YLF. There are recently reported issues with the Fitbit bracelet with skin rashes etc for people who have some metal sensativities.
I love the Fitbit and find it really encourages and motivates me to do more than I normally would. It is much more accurate that my waist clip pedometer ever was, even if it doesn't quite get everything right. For me it hasn't been so much about the target steps but just getting some activity in.
I am also a desk worker and some days it is hard to get any activity. I try to work out at lunch 3x per week and on those days I can reach the 10K goal. I know this won't be available to you. I think perhaps set a weekly goal and higher for weekends when you have some walks etc planned.

Anonymous

I think it's important to try to fit in as many steps as possible. I'm always amazed at how many people will waste gas circling a parking lot to find a front space (or wait for what seems like hours for someone to vacate a front space) because they're too lazy to park a few spaces down and walk the extra distance. And I'm not talking about elderly or handicapped people, either. I'm talking about able-bodied people who just don't want to walk a few extra feet or yards--or, God forbid, park at the very end of the lane and walk the entire distance.

Thistle

Veteran

Ruth - my mother is that person. Drives me nuts!!! Especially to walk into a store where you are going to walk around while you shop!

Anonymous

Irritating, isn't it? And those people won't take the stairs if there's an elevator nearby

Unless the weather is really bad or I'm carrying a large package or suitcase, I choose to walk, and I don't let my sciatica or my bursitis (in one of my knees) or my bad ankle (from an avulsion fracture last year) be an excuse to be lazy. Besides that, walking makes me feel better.

minimalist

Veteran

I chose the Fitbit One because it tracks sleep. Sleep deprivation for me leads to less exercise and less/no connection to my natural hunger; solid sleep makes everything brighter.

http://www.ted.com/talks/arian.....sleep.html

Although I don't care about steps goals, having the Fitbit on me during the day nudges me to walk distances for which I'd otherwise take the bus. Does that provide aerobic benefit? I doubt it. But I get more fresh air.

After 25 minutes on the Stairmaster, I was disappointed to see only 80 or so additional steps. Seems the Fitbit's current accelerometer can't measure steps from the pocket of a sweatshirt removed a few minutes into a workout.

Mo

(website)

Veteran

I just today decided to set 3 alarms a day on my Fitbit One to remind me to get in push ups, sit ups etc. Noon, 4pm, and 10pm, Sundays excluded. Let's see if that gets me on a more regular routine fitting them in