10,000 Steps Walking Challenge
There is nothing magical about walking 10,000 steps a day, but it is a catchy number to aim for that can help you walk more steps each day. Research shows that people who consistently walk more steps each day have noticeably lower risks of Type 2 diabetes, high blood pressure, depression, obesity, and sleep apnea (UCLA Health).
As an added bonus, walking is a great time to practice mindfulness, listen to a good book, practice good posture, and/or chat with a friend or family member. If you’d like to begin working toward getting 10,000 steps, here is a walking challenge for you!
Week 1: Building the Habit
Monday: 2 short walks – 10 min morning + 10 min evening
Tuesday: 1 longer walk – 30 min midday or after dinner
Wednesday: 3 short walks – 10 min after each meal
Thursday: 2 short walks – 10 min morning + 10 min evening
Friday: 2 walks – 20 min morning + 20 min afternoon
Saturday: Long walk – 45 min nature walk or city stroll
Sunday: Recruit a family member or friend to walk with you - aim for 45 minutes
Notice how you feel after each walk. When I started walking everyday, I noticed my energy increased, my mental clarity improved, and my body felt stronger.
Remember: it’s not about how far you walk, it’s about building the habit! You can do this!
Week 2: Increasing Distance
Monday: 2 short walks – 15 min morning + 15 min evening
Tuesday: 1 longer walk – 45 min midday or after dinner
Wednesday: 3 short walks – 10 min after each meal
Thursday: 1 longer walk – 45 min midday or after dinner
Friday: 2 walks – 25 min morning + 25 min afternoon
Saturday: Long walk – 60 min nature walk or city stroll
Sunday: Get family and friends out on a walk with you - aim for 60 minutes
As a bonus, each day try to add extra steps indoors (taking the stairs or pacing while on calls).
Small, consistent steps lead to big changes; keep going and notice how great you feel!
Week 3 and beyond: Maintaining the Habit
Monday–Friday: 2 short walks (15 min) plus 1 longer 30–40 min walk.
Saturday: 75–90 min adventure walk
Sunday: family/friend/social walks
Keep going! This week is about increasing your steps and finding a sustainable way to incorporate your walking into your everyday so that it is sustainable.
What changes do you notice now that you are walking everyday? With this practice you are doing something scientifically proven to improve your body, mind, and physical health. Keep it up!
✅ Tips for Success
Celebrate each day you reach 10,000 steps because you are doing something positive for your long term health!
If you are short on time, break it up: 10 minutes ≈ 1,000 to 12,000 steps. Three or four short walks add up fast.
Anchor walks to habits (after meals, before work, while on calls).
Use a wearable or a phone app to stay motivated.
Make it fun - invite a friend, listen to a podcast or a book, or explore a new trail.