How Many Steps A Day? Examples For Overall Health

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Learn how many steps a day you need for better health, from basic activity levels to top goals. Walking guidelines for every fitness level.

NOTE: This post has been updated since it was originally published on July 28, 2022.

It is not always easy getting in some form of physical activity daily, no matter who you are, but as a busy caregiver, finding time can be even more challenging.

I enjoy being active and moving my body but it’s not always easy fitting it into my daily schedule. I especially enjoy brisk walking, and I began to wonder, how many steps a day should I be doing. What amount of walking is actually healthy?

In this article, I offer a variety of ways to get moving, share tips for hitting your step goals, and explore the 10,000-step myth and how that number became the “holy grail.”

This article may contain affiliate links for your convenience, which means if purchased, I receive a small commission at no extra cost to you. You can read my full disclosure policy here.

Beyond The 10,000-Step Myth

The idea of 10,000 steps is not based on research but is believed to be more of a marketing campaign by an east-Asian company that made a Japanese pedometer called Manpo-kei, which means “10,000 steps meter”.

It is not a magic number, nevertheless, using 10,000 steps as a guideline can be a helpful tool in reminding and encouraging us to move our bodies throughout the day.

The idea of 10k steps a day is not based on research but is believed to be more of a marketing strategy. Nevertheless, using 10k steps as a guideline can be a helpful tool.

I recently bought a Fitbit to track some of my health outcomes and I really enjoy it.

Getting health statistics was my priority over a tracker that receives phone calls and texts, and my fitness tracker monitors not only my steps but also my heart rate, resting pulse, sleep, blood oxygen levels, skin temperature, and more.

Now, if I’m honest, you do not need a tracking device to monitor your daily activity. It is nice but it is not necessary.

The current physical activity guidelines from the Centers for Disease Control and Prevention (CDC) recommend that adults get a minimum of 150 minutes of moderate to intense physical activity, plus at least two days of strength training, every week.

This can be in any form and method you find desirable. Walking 30 minutes a day, 5 days a week, would get you to the CDC’s recommendation of 150 minutes each week.

In answering the question of how many steps a day should I be taking, well…10,000 steps equals almost 5 miles, so this daily step count actually exceeds the CDC’s recommendation.

But remember, 150 minutes per week is the minimum.

Sometimes it takes being creative to get enough exercise in on a daily basis. Here is a quick list of ways to get in 10,000 steps per day.

5 Easy Ways To Reach Your Daily Step Goal

1. Walking – walk your dog, walk with your friends or spouse, or just take some time to quietly walk on your own.
2. Treadmill – owning a piece of cardio equipment is one of the best purchases you can make. Especially if you live in a climate that changes daily, like I do on the Cape.
3. Stairs – if you live in a home with more than one story, take advantage of walking up and down the stairs.
4. Stepper – I often use a stepper in the house, when I view emails or am scrolling on my phone.
5. Balance board – this is a board you stand on, and move back and forth to keep the muscles in your lower body continually moving. It is a great way to get steps in, and I use it most often while working at my standing desk.

While these examples represent just a few ways to reach your daily step goal, I’ve focused on simple activities that can be done at home, since many caregivers cannot leave the house for extended periods.

Walking: Make Every Step Count

One of the easiest ways to get your steps in is by simply walking – indoors, outdoors, anywhere you can.

I enjoy taking my dogs, Morris and Tug, on walks each morning. Even if it’s just for ten minutes, walking every morning will quickly add to your daily step count.

The benefits of walking are more than just physical too, there are also mental health benefits. Walking is a way to refresh and center your mind as well.

Treadmill: One of Many Cardio Choices

I strongly believe one of the best purchases you can make for your health is a piece of cardiovascular equipment.

There are many times when you just don’t feel like going outside, or to the gym. This is when a piece of cardio equipment helps tremendously.

In California, I owned a recumbent bicycle that I used regularly. On many mornings, I’d wake up eager to exercise but didn’t want to get fully dressed for the gym or outdoor activities.

Instead, I would grab a cup of coffee, hop on my bike, and catch up on the news while pedaling.

Here on the Cape, I purchased a NordicTrack treadmill because I love to walk so much. I wanted a piece of cardio equipment that would mimic walking and running.

It was well worth the investment. On those days when I want to get moving, without having to look presentable out in the world, I just jump on my treadmill.

Stairs: A Hidden Fitness Opportunity

The house I live in is a two-story home and it seems like I am up and down my stairs all the time.

When I put my Fitbit on and began tracking my steps, I realized just how much I was going up and down the stairs in my house!

Walking up and down stairs is great for your body if your back, hips, and knees can tolerate it. Stair climbing isn’t for everyone but if you can do it comfortably, I strongly recommend doing them.

Instead of piling things at the bottom of the stairs to bring up once, I make a point of going up and down my home stairs every chance I get.

If that means running up the stairs to put a pair of shoes away, only to run up again to put away bathroom towels, I will do it every time.

The more opportunities to walk up and down your stairs, the easier it will be to get in your daily steps.

Stepper: Stationary Step Solution at Home

This stepper is another great piece of equipment, and I found it to be quite reasonably priced.

A client of mine introduced me to this piece of equipment because she too wanted to get more steps in her day. I am so glad she did!

A stationary stepper is just a small piece of equipment with two steps that go up and down. Think of it like a mini stair climber.

I use mine when I work on my computer, check emails, or when I am scrolling on my phone. It is yet another creative way to get your daily steps.

Stability Board: Strengthen Small Muscle Movement

A stability board is also known as a wobbler or an anti-fatigue board. They are fantastic for balance, micro-movement, stability, and core strengthening.

Although the movement is small, the wobbler keeps your body moving and because of this micro-movement, the board helps decrease fatigue when working at a desk.

I use mine most often when I’m at my desk, making telephone calls, or working virtually with my clients.

Most stability boards are reasonably priced and worth the investment. I recommend my clients alternate from a chair to a stability board when working at a desk.

They tell me it makes all of the difference in their fatigue level, and it protects them from back strain.

Health Benefits: How Daily Steps Boost Your Health

Walking regularly has consistently proven to reduce the risk of cardiovascular disease. Research shows those who walk regularly have a much lower risk of developing heart disease.

With each step taken, we improve our heart health. strengthen our cardiovascular system, and improve blood circulation throughout the body.

Walking also helps with weight loss and maintaining a healthy body mass index. When we walk regularly and consistently, it can contribute to a reduced waist circumference, especially when it is combined with healthy eating habits.

The simple act of walking can be a natural way to manage high blood pressure and support cardiovascular health.

With its rhythmic nature and low-impact characteristics, walking is an ideal exercise for those looking to improve their health without putting excessive strain on the body.

Every Step Counts For Overall Health

When it comes to overall health, every step counts. Be it walking around the house, climbing stairs, walking on a treadmill, or any other piece of indoor equipment.

How many steps a day? Just start! Gradually increase your steps when you can, and celebrate the small wins along the way.

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• A Caregiver’s Guide to Preventing Back Injury
• How To Design A Night Routine For Better Sleep
• The Mental Health Benefits of Crocheting
• The Ability To Accept Change When Life Gets Difficult

VIDEO: Is 10,000-Steps A Day Active? Easy Examples For Caregivers

Let’s Connect

I hope you enjoyed this article and found it helpful. However many steps a day you take, it is better than no steps at all.

Whether you walk for 10 minutes or do 10,000 steps a day, our bodies are meant for activity, so take some time for yourself and get moving!

QUESTION: How many steps a day do you take on average? What is your favorite way to MOVE?

Let me know in the comment section below. I’d love to hear from you.

Additional Caregiver Support and Healthy Recipes

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