10K a day!


Setting yourself a target of walking 10,000 steps a day can be a fun way of increasing the amount of physical activity you do. Sometimes overlooked as a form of exercise, walking can help you build stamina, burn excess calories and give you a healthier heart.

What's so great about walking?
Walking can be done almost anywhere, at any time, and in any weather. It's a great way to get from A to B, which means you can fit walking into your daily routine. Walking is classed as a moderate-intensity activity and counts towards your recommended 150 minutes of weekly exercise. If you walk 10,000 steps a day, you will probably do more than 150 minutes and that's great: research suggests that the more activity you do the better, as there are numerous benefits of exercise. Click here to read more about how Multiply members can benefit from walking 10,000 steps a day.

How do I know how many steps I'm taking?
The average person walks between 3,000 and 4,000 steps per day. To find out how many steps you take each day, buy a pedometer or download the application to your phone. Clip the pedometer firmly to your belt or waistband, and it will measure every step you take: around the house, across the office, window shopping, to school or the park. You might find that you walk almost 10,000 steps already, or that you walk less than you think. Whatever your results, knowing how far you can walk in a day will motivate you.

How many calories will I burn if I walk 10,000 steps a day?
A person aged 45 and weighing 70kg can burn around 400 calories by walking 10,000 steps briskly. If you're trying to lose weight, you should aim to reduce your daily calorie intake by 600kcal. This is best achieved by a combination of diet and exercise.

What if I don’t do any exercise at the moment?

If you're not very active, increase your walking distances gradually. No one expects 10,000 steps on the first day! If you're worried about your joints or any existing health problem, consult your health care provider first.

What’s the best way to start?
Using your pedometer, find out how many steps you take during a normal day. It could be as little as 900 steps, or as many as 5,000 steps, depending on what you do. Record your daily steps over a week and use the total weekly number to work out a daily average. Use this daily average to build your steps gradually, by adding a few more steps every so often, until you're regularly walking 10,000 steps a day.

How long do I have to keep walking?

The rest of your life! Being active is a lifelong health habit. It's great for preventing weight gain, lifting your mood, and reducing your risk of many serious diseases, such as heart disease. It takes a while for a regular activity to become a healthy habit, so just keep going and it will become second nature. You’ll soon find yourself doing many more than 10,000 steps on some days.