Should You *Really* Get 10,000 Steps A Day? How To Up Your Daily Step Count 

Here, two walking experts explain how to sneakily incorporate more steps into your routine and the benefits you’ll get from doing so. They also share tips for setting a realistic step goal (Spoiler: it’s not necessarily 10,000). Lace up and read on. 

Marketing tactics aside, 10,000 steps is still a good goal to work towards, says Michele Stanten, certified group fitness instructor and author of The Walking Solution. It’s not a one-size-fits all, however, and “you get benefits every time you move more,” Katy Bowman, M.S., biomechanist, and author of Movement Matters and Move Your DNA explains.

Then, once you know your baseline, incrementally build from there. Say, for example, your starting daily average is 2,000 steps. Aim for 4,000 steps each day the next week, 7,000 the week after that, and 10,000 steps (or more; or less!) from there. 

You don’t need to schedule long walks in order to move more. There are lots of little things you can do throughout the day that will add up to big step counts. 

That said, you don’t need to track your steps. “I don’t really think in terms of a ‘daily step count,’” says Bowman. “More of a whole body, moving as much as I can.” 

Walking for errands may seem to take more time, but it adds movement to your day as well as other worthy health benefits (like being in nature, for example).

If you can, walk to work, or walk your kids to school. And if you’re limited by terrain or ability? “Drive in part way, and do the rest on foot,” Bowman says. And if you typically take public transit, walk to a farther bus stop or get off a few stops early, she adds. 

If you show up to an appointment, meeting, or event early, don’t just sit and scroll through your phone to pass the time. Instead, you can use the extra minutes to fit in a quick walk, says Stanten.

Having a pal to stroll with “keeps you accountable, keeps you company, and keeps you moving,” says Bowman. Another plus of walking with others: More social connection, which we know has some pretty profound mental and physical benefits. 

At home, instead of piling as many items in your arms as you can (after you’ve grocery shopped, for example), make individual trips with a couple items, suggests Stanten. Those extra trips to the car might seem negligible, but those steps count! 

 If you’re hitting up the grocery store or visiting the mall, take a lap around the building before you start shopping, says Stanten. You can also make a point to walk up and down every single aisle at the grocery store, she adds. 

Even if you can’t leave your desk, you can still stand up, march in place, and stretch your arms overhead, says Stanten. Another idea: Whenever you take a phone call, stand up and step in place, she says. 

Instead of having a night out at one restaurant, plan a progressive meal. Have appetizers at one place; walk to another place for the main course; and stroll to a third locale for dessert, suggests Stanten. Bonus: Trying different restaurants can double as a fun weekend activity for your family!

Another plus: Walking can serve as active recovery from higher-intensity activities like running and CrossFit, says Stanten. It’s a great way to still get some cardio into your day, while being gentle on your joints. 

There are lots of reasons to up your step count and lots of easy ways to make it happen. Though 10,000 steps a day can be a good benchmark for most folks, you can still see benefits from less. Whatever your goal, remember: every step matters. Happy trails!