10,000 Steps Per Day?
jlshea
Posts: 494 Member
My Jawbone Up suggests getting in 10,000 steps per day. On the weekends thats pretty easy with running errands and hitting the treadmill. I work from home though during the week and so far today I only have in a little over 300 steps. Yesterday was the same situation so I ended up doing 3.5 miles on the treadmill to make my 10,000 goal.
Is anyone else getting in their 10,000 steps. I'm afraid between having an active kid, a dog, a husband and getting dinner ready and on the table some days I'm just not going to hit my goal and be disapointed. I know its worth it but my lord, my foot is killing me today. Hopefully it comes easier going forward.
Is anyone else getting in their 10,000 steps. I'm afraid between having an active kid, a dog, a husband and getting dinner ready and on the table some days I'm just not going to hit my goal and be disapointed. I know its worth it but my lord, my foot is killing me today. Hopefully it comes easier going forward.
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Replies
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Nope - according to my fit-bit I get about 3,000-4,000 most days... ugh! I just can't boost it more yet... but the time is coming...0
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Honestly I have no idea how to keep it that high once all of this snow is gone. I shoveled this morning and now am at 4900 but there is no way that I am going to hit the 10K0
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I use a fitbit and I get at least 10,000 steps in per day. Sometimes I will run in place while watching tv if I did not walk enough during the day just to meet my goal.0
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I get about 15,000 - 20,000 steps when I add my 30 or 60 minutes @ the gym. I thought I was very sedentary @ work, but I spend a lot of time walking to meetings or going to other people's offices instead of calling them. I park @ the far end of the parking lot and I take (3) 10 minute walks outside during the work week - just to decompress and to get out of the office for a few minutes. Hang in there!
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I did a walking challenge last year. I aimed for 100 miles and met my goal. There were days I couldn't go for my walk, so I had to make up for it on other days. It was the 5-mile days that I was able to hit the 10k step mark. Outside of intentional physical activity, my 'regular' life is pretty sedentary- work from home desk job, kids gone all day at school, errands/chores/cooking didn't get a whole lot of steps in for me!
I miss those walk days. I might start them back up just for the heck of it. It was a nice way to clear my mind between dropping the kids off at school and the start to my hectic work day. 0 -
I too have a hard time getting the 10,000 during the work week unless I make time to go to the indoor track and walk or take a walk at home. However, many nights I don't get home before dark to get that walk in outside. Does your dog require a walk? I know I read in Prevention that I could also march during commercials or while watching my favorite show in the evening until I get my steps. I usually get at least 5,000 steps in at work so then I can get to 7,000 by the end of the day but 10,000 can be a challenge. I don't have a treadmill. Are you part of any challenge at this time? Maybe that is what we need to start as I have found that when I am checking in with a group that I tend to be more aggressive in meeting my goals ...In the past I have kept a map to keep track of how far I have walked. It was also fun.0
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Take the dog for a walk first thing in the AM (30 mins will get you about 4000+) and then again at lunch another walk - after that, wilth the other stuff, you'll be surprized to find you do your 10,000.0
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I get mine is most days. But I have to be aware of it-- I make more trips every where. I am an awesome multi tasker and I have stopped doing that. I park further away and walk to the stores. I do things to make sure that I move more. It was hard at first, but easy once I got used to it.0
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If the treadmill is at your home you might try putting a stand on it that will hold whatever it is you are working on and walk while reading/working. One of our neighbors does that. while I could read while walking on a treadmill, she is able to use her computer and get other things done. Her treadmill also happens to be in the room with her (large) television so she can walk and watch the television while dinner is heating on the stove. Hitting the 10K steps mark can be a challenge. I generally try to get 75K for a week then if I have an off day or two I can try to make it up on other days so it all balances out.0
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To log more steps on my fitbit, I may look like a crazy person haha but while doing things like folding laundry, cooking supper, doing dishes I pace side to side. It adds steps to my fitbit and brings my heart rate up as well.0
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I got a FitBit in January, and have been working hard to hit at least 10,000 steps per day. It DOES take work to hit that goal - that's why doing that many steps helps you get fit and lose weight. In order to get the steps during the winter I've been doing Leslie Sansone videos, my JustDance game on the Wii or Zumba class every day. Once the snow is gone I'll have to take daily walks to get all my steps. I have a desk job, and my favorite hobbies are sedentary (sewing and reading), so walking the equivalent of 5 miles per day would NEVER happen if I didn't plan in enough daily activity to MAKE it happen. I have been known to pace around the living room while reading in the evening since starting this goal......I also now walk to the restroom on the second or third floor while at work and take the long way around the office to the printer or copy machine.....my FitBit helps encourage me to find ways to fit in extra steps all day.0
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- when you're out and about, park further away from whatever building, etc you are going to.
- park further away from your office building or wherever you work instead of going for that "rock star" parking.
- Start the day off with a walk..a good 30-40 minute walk in the morning gets me around 3500 - 4800 steps right from the go
- make sure you get up once an awhile just to walk around a bit. In just about one minute of steady walking I take around 120 steps
- take the stairs at work
- i work on the third floor of our office building and we have restrooms up here as well as a break room...but I take the stairs down to the first floor when I need the facilities or to refill my water bottle in the 1st floor break room
lots of little things quickly add up.0 -
I've been doing this for years. I've got my pedometer set so that 10,000 steps is about 5 miles. In the spring and summer, I don't have a problem, since twice around my neighborhood is a mile and a half. In the fall/winter, I work 2-3 days on a campus where I do a lot of walking, so I can get 2-3 miles in easily, and do the rest when I work out. But this winter has been very challenging with extreme cold and snow. I don't own a treadmill, so I've been doing a walking video On Demand, which is supposed to be the equivalent of 3 miles. However, my step counter doesn't seem too accurate when I do it because it shows only about a mile after 45 minutes.
I can see how Americans are out of shape, though, because I got another job where I just walk from the parking lot to my office and then back, and basically sit all day. On days like that, I have to go to the gym because I put in under 1000 steps (less than 1/2 a mile).0 -
I move around alot so I get in about 15,000 to 20,000 steps a day. And I do the stepmill a lot and my Flex doesn't really count the activity very well. But the rest of the movement I do is usually with walking/jogging around.
A.C.E. Certified Personal/Group FitnessTrainer
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Been in fitness for 30 years and have studied kinesiology and nutrition0 -
today I got in 22551. I tend to go over easily with being on my feet for 11 hours a shift and working everywhere I can0
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I wear an UP and I usually get my steps in. During the day at work, if I have 10 minutes with nothing to do I try to go into the conference room and walk (kind of fast) around the big table. Some days I can do that a couple of times. Really adds up. I'm training for a run right now, so getting steps in isn't a problem. But when I'm not running I will check my UP in the evening. If I'm under a little, it's motivation to get out for a walk around the block.0
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Makes sense that I really started packing on weight when I went to work from home three years ago. Yikes! You just don't realize how walking from the parking ramp into work and to meetings really add up on steps. I just have to keep telling myself its worth it and getting me to my goal.0
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I am at 11,254 steps right now, I average 13,000-14,000 daily.
In the morning I walk 1.5 miles to work and another 2.5 - 3 miles on my lunch.
Here's a little secret I use to get the steps above 10,000 everyday and also to get my water intake daily.
Instead of refilling my travel cup with water everytime I get up (desk job) to use the restroom, I make two trips. So my 100 steps now becomes 200. I drink alot of water 12-14 cups so that's 6-7 trips which averages to 2,600 steps just get a water refill.
A seditary job doesn't have to be seditary.
Best of luck!0 -
I'm a SAHM with a home gym, so I just pop downstairs and do 20 minutes on the elliptical several times a day. My goal is 22,000 steps per day (I don't always get it, especially on the weekends) but still get 10K those days. I'm actually COMMITTED to that now, with the Pact app (also doing the food pact, syncing here with MFP).
Little steps, little workouts ... they all add up! Anytime I forget something downstairs, or park further in the parking lot, or take the stairs instead of the elevator, I always think "more steps on my pedometer!"
Today - and every Tuesday, I get 10x10 ... 10,000 steps by 10 a.m. 20min Elliptical, an hour or so of Zumba, and then a little bit more just to hit that goal!
http://jenbsjourney.blogspot.com/0 -
On weekdays I get in about 30,000 steps. walk in the morning before work, during lunch time and in the evening. I try to get anywhere between 12 to 15 miles a day. On the weekends I usually get anywhere between 40 to 60 thousand steps0
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I have a 9 to 5 job so during the day it's hard for me to get steps in but once I get home I am always moving. I walk around my house while I am making dinner and cleaning up. I use to sit on my behind for three hours watching TV. now I walk while watching TV.0
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I'm at a job where most days I could sit at my desk for 8 hours and only get up to go to meetings to use the bathroom. Once I got my Fitbit it really became obvious how little I was moving during the day - I'd usually get only around 3000 steps. So, I started taking breaks during my work day where I'd get up and walk for 10-15 minutes - it helps that I work in a museum so I can just go walk around the public floor. 2-4 laps is usually good. That was getting me up to 5-6000 steps, but being competitive, I really wanted to be hitting 10,000 every. single. day.
So now I get up in the morning and run in place for 10-30 minutes, do my laps at work 2-3 times a day, and then walk 1.5-2.5 miles after work. That regularly gets me 10-13,000 steps. At the end of the day if I'm still not where I want to be I'll do more running in place.0 -
I'm at a job where most days I could sit at my desk for 8 hours and only get up to go to meetings to use the bathroom. Once I got my Fitbit it really became obvious how little I was moving during the day - I'd usually get only around 3000 steps. So, I started taking breaks during my work day where I'd get up and walk for 10-15 minutes - it helps that I work in a museum so I can just go walk around the public floor. 2-4 laps is usually good. That was getting me up to 5-6000 steps, but being competitive, I really wanted to be hitting 10,000 every. single. day.
So now I get up in the morning and run in place for 10-30 minutes, do my laps at work 2-3 times a day, and then walk 1.5-2.5 miles after work. That regularly gets me 10-13,000 steps. At the end of the day if I'm still not where I want to be I'll do more running in place.
This. is. awesome. So yes, it can be done.0 -
Don't stress out, everyone is different:).
I suggest setting your daily goal to maybe 3,000 steps and try to get it every day for a week, then up it by 1000 every week til you hit 10,000.
People gave great ideas that you may want to try
Wish you well in your journey.0 -
I found with my jawbone that some days I could easily hit 10k and other times it was much more difficult. One of my jobs is a desk job and the other is much more active. I try to take breaks from sitting and I'll walk up and down the stairs a few times or walk around the block if I have time. It isdefinitely disappointing when you miss your goal! Especially if you've had a streak going. There are so many little things to do each day to increase the number of steps you take!0
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I just got my jawbone and I am finding that when I am work, even when I make excuses (doubling my bathroom/water filling trips) there is no way for me to hit 10K let alone more than that, but when I am working from home I can find more reasons to walk around (I have done more laundry than I thought possible!). I am hoping once it warms up here in the east I can hit my 10k more on the days Im in the office by spending my lunch hour outside.0
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I have a fitbit which I totally love! I usually manage to hit 10k steps now but at the start it was really hard work to increase them. The weather is pretty good where I live so I take my two kids (1 and 2 year olds) out for a 6km walk every morning. It can take us a while with all the stopping etc but it gets me to around 8k steps and then the rest of my normal moving about during the day gets me to the 10k.
If I haven't gotten in all the steps I want to I will walk in place while cooking dinner or doing laundry, park further away when going shopping and anywhere we need to go that is within walking distance we walk. Eg kids play group and music classes etc. I used to always drive but it turns out that both are less than half an hour walk and the kids love getting outside (gets them tired too!)
sometimes while we are hanging out at night I will dash up and down the hallway a few times to get my steps to a nice round number etc.
The first few weeks it was really hard to just hit that 10k now most days I am up around 15k just by being aware of it.0 -
For me I find that incorporating steps throughout the day while doing other tasks is the most effective in hitting my step goal. A few people already mentioned stuff like, parking farther away from the gym/grocery store, taking the stairs rather than elevators, etc.
You said you work at home - have you considered getting your desk adjusted to a sit-stand desk? If you sit for say, 8 hours a day and burn 50 calories/hr while sitting, a simple change as standing for 4 of those 8 hours could greatly increase your calorie burn AND add more steps while you work. Plus, sitting for long periods of time has been reported to be really bad for you, even if you exercise regularly.
https://www.health.harvard.edu/blog/too-much-sitting-linked-to-an-early-death-201401297004
http://www.mayoclinic.org/sitting/expert-answers/faq-20058005
http://www.npr.org/2011/04/25/135575490/sitting-all-day-worse-for-you-than-you-might-think
I once used my Bodybugg (now called Bodymedia Fit) to calculate how many additional steps/calories I burn in an hour if standing while working rather than sitting, and it's almost 3x for me! If I could stand for the entire 8 hours I'm at work, I could burn like 700 calories without having to do anything else. Transitioning from sitting to standing though takes some time and an adjustment period, I've been able to work up to about 50% so far. Eventually I want to be able to stand during the entire time I'm at work, other than eating lunch or whatever.
Here are some affordable options of swapping your desk setup from sitting to standing. I've tried them all, and at home I splurged and have a full-on electric sit-stand desk that is automatically programmed with my sitting and standing heights. (I also have a ton of equipment on top of my desk so I had to get something that would support 200lb+. At work though, I have a Varidesk, which is a bit pricey, but very convenient for switching easily between sit and stand positions without having to buy a high chair (which I personally found to be really uncomfortable.) There are even cheaper options where you can buy some random furniture parts at IKEA and customize your desk, but usually these options also require you to buy a high chair.
http://thewirecutter.com/reviews/the-best-standing-desks/
http://www.pcworld.com/article/2058662/spend-20-bucks-build-yourself-an-adjustable-standing-desk-in-20-minutes.html
http://www.varidesk.com/
http://www.ergotron.com/Products/Workstations/WorkFit/tabid/650/language/en-US/Default.aspx
Plus, if you're standing while working, you can take less breaks to stand up and walk around, which you mentioned was very distracting (I agree, I used to have to do the same before I changed my desks.) I used to get up every hour and walk around for 2 minutes, it was VERY distracting for me. Now I just stand for 2-3 hours straight, get a lot done, am healthier, and am burning more calories AND getting more steps. Win-win-win-win situation!
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- when you're out and about, park further away from whatever building, etc you are going to.
- park further away from your office building or wherever you work instead of going for that "rock star" parking.
- Start the day off with a walk..a good 30-40 minute walk in the morning gets me around 3500 - 4800 steps right from the go
- make sure you get up once an awhile just to walk around a bit. In just about one minute of steady walking I take around 120 steps
- take the stairs at work
- i work on the third floor of our office building and we have restrooms up here as well as a break room...but I take the stairs down to the first floor when I need the facilities or to refill my water bottle in the 1st floor break room
lots of little things quickly add up.
+1 to all the above. I have a fitbit and yes, it does take work to get to 10k and above when you have a sedentary life style. I have a desk job so I understand the challenges. I have not been under 10k since Christmas and have hit 30K+ one time. I have a secondary goal to see how many days in a row I can go without being under 10k. All of the above ideals are things that I started doing as well. They add up.... In the evening, if I haven't hit my goal yet, I will go take a walk. Sometimes it is just down to the corner and back or sometimes it is around the block. The bottom line is that it has motivated me to get up and move.0 -
I know it seems hard to get in those steps. What I do is walk around the house or jog in place when watching tv. My kids get a real kick out of my creative ways of watching me get those 10,000 steps in!:laugh:0
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