Aiming For 7000 Steps A Day? Here's How To Achieve It

Walking 7,000 steps a day is considered a healthy and achievable fitness goal for most people. While the popular benchmark is 10,000 steps, research has shown that even 7,000 steps daily can significantly lower the risk of chronic diseases, improve heart health, support weight management, and enhance mental well-being. It's a manageable target that encourages daily movement without feeling overwhelming, especially for those with busy schedules or limited mobility. Regularly walking this amount promotes cardiovascular health, improves stamina, and boosts mood, all without needing a gym membership or fancy equipment. Read on as we share tips to help you walk 7000 steps a day.

10 Tips to help you achieve a 7000 steps daily goal

1. Break it down into smaller chunks

Instead of walking 7,000 steps all at once, divide your walks throughout the day. Take a brisk 10-minute walk in the morning, during lunch, and in the evening. Doing so makes the goal feel more manageable and easier to fit into your routine.

2. Take the stairs

Opt for stairs instead of elevators or escalators whenever possible. Climbing stairs is not only great for increasing step count but also for strengthening your lower body and boosting your heart rate.

3. Walk while talking

Make phone calls or attend virtual meetings while walking. Whether it's pacing around your room or walking in a quiet outdoor space, it's a great way to get in extra steps without taking out separate time.

4. Park farther away

When going to the grocery store, office, or any public place, choose a parking spot that's farther from the entrance. These extra steps add up and become part of your daily total without much effort.

5. Take short walking breaks

Set a reminder to stand up and walk every hour for a few minutes. This could be a quick lap around your home or office. These frequent breaks are beneficial for circulation and can help prevent stiffness from sitting too long.

6. Walk after meals

Make it a habit to take a short walk after lunch or dinner. A 10-15 minute post-meal stroll not only adds to your step count but also helps with digestion and regulates blood sugar levels.

7. Use a pedometer or fitness tracker

Wearing a device that tracks your steps keeps you aware of your progress. Seeing your step count in real-time can be motivating and encourage you to move more as the day progresses.

8. Walk your pet or offer to walk one

If you have a dog, make the walks a little longer. No pet? Consider volunteering to walk a neighbour's or a shelter dog. It's a fulfilling way to hit your step goal while bonding with animals.

9. Make errands active

Turn quick errands into walking opportunities. Walk to the nearby grocery store, post office, or pharmacy instead of driving. You'll stay productive while increasing your step count.

10. Join a walking group or challenge

Being part of a walking group or participating in step challenges with friends or coworkers can boost motivation. A little friendly competition or camaraderie can make walking more fun and consistent.

Achieving 7,000 steps a day doesn't require drastic changes, just consistent, mindful movement woven into your daily life.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.