how many step a day should you take ?

[frankie123]

how many step should you take in a day to impove your fitness?

[TandemWalker]

Hi @ac7ss !

First of all, congrats on your track record - good job!

You make reference in your post to intervals. Not sure if you meant doing one thing one day and something else the next, but I thought I would share my thoughts with you any way.

I started doing intervals earlier this year, a change that brought be very positive results. Where as before I used to go for long walks, ranging from 1 to 1.5 hours, I started doing intervals. I started slow at the beginning, with just a 20 second slow jog, followed by 4 min. 40 seconds brisk walk. Every third or fourth day, I would increase the jog component by 20 seconds, the aim being to achieve a 50/50 split over time. Alternating between jogging and walking relaxes your joints and leg muscles somehow (since they're being used differently) and causes your heart rate to go up and down, thus continually challenging your metabolism. I have been at 2.5/2.5 now for a while and will likely start increasing both components in tandem, still keeping a 50/50 split, but aiming for 5 min jog followed by a 5 min. brisk walk; and I don't think I'll push it much further than that. At 65, I think my serious jogging days are over. But I don't think a 5 min. slow jog every five minutes is too much.

I also found that avoiding walk/jog workouts two days in a row to be helpful. So if I do walk/jog workouts one day, I'll do some other type of cardio activity the next, like rowing or bicycling. The whole idea here is to give your body a chance to recuperate.

Some days, I won't do any cardio at all, just strengthening (situps, pullup, pushups, resistance bands, free weights...) If I workout my upper body one day and do weights again the following day, I'll target another muscle group.

[Nick17]

As a trainer, I recommend not setting so much a goal for the number of steps initially, but focus more so on meeting the American College of Sports Medicine recommendation of at least 30 minutes of moderate physical activity a day, or 150 minutes a week of moderate physical activity.  The steps will gradually increase as you increase your physical activity.

Set realistic goals and gradually work your way up.  You'll eventually be able to walk at a brisker pace as well as longer distances. 

[Pat_M]

Hi, I have found that you need to set goals for yourself that you comfortably meet and that are also safe for you obtain dependant on you general fitness and any underlying health issues. I myself have heart issues so that I use the 10, 000 step goal (which I am pleased to say I have obtained). I guees what I am saying is that the goals that are set are there to be reached but they must be done at a rate which is both comfortable and more importantly safe for the individual person, the idea that exercise should be enjoyable and not tourture.Set our own pass and keep the goals in view and you will eventually obain them.

[Shamrock9377]

I've had both of my knees replaced.  During the 7-9 years of pain I endured, my legs got really out of shape.  Just doing 5000 steps a day was an improvement over my usual 2500.  I have a sedentary job. And was in so much pain, all I did is sit all night when I got home.  So, when I got my new knees, I was really anxious to get started.  OMG!  My lower back started hurting, my hips started hurting.  My core and legs were doing badly.  

This year, I made a goal to walk 5000 steps during January.  Not all at once, just here and there. But tried to get 5000 steps each day.  In February, I went for 6000.  March, 7000. And now April 8000.  Next month 9000 until in June I finally get the 10,000 mark.  

Doing it this way, I built up my legs slowly.  I found at first, I couldn't walk more than 10 minutes without my hips going nuts!  Now I can walk 30-40 minutes without feeling any pain.  My lower back doesn't bother me either anymore.  

Just all of a sudden jumping in and doing 10,000 steps isn't a good idea if you've been sedentary in the past or had any surgeries.  You will give up before you start.  Work your way up.  It's kinder to your body especially if you are 50+.  Too many people try to go gung-ho from the start and then get discouraged and quit.  Go easy on yourself.  I've had a hard time not wanting to go go go but I hold back and just try for my 8000 right now.  If I have a real active day, great!  But usually I'm just getting my 8000 by bed time.  

Another thing I did was I figured out that I'm awake from 8am-10pm almost every day.  That's 14 hours. I'd take my steps and divide them by the hours.  At 5000, I needed 357 step/hour.  6000, 428 steps/hour. 7000, 500 steps/hour and now 8000, 571 steps/ hour.  That way, I know by the time I leave work, I should have at least 4853 steps.  I park further from the door.  I take the stairs.  I take the long way to and from the bathroom.  I walk a bit at break and at lunch.  Anything to get a few more steps.  

It's working.  Since January, I've lost 20 pounds.  And my stamina has increased.  I don't get out of breath as much as I used to.  I feel so much better.  I have more energy.  Just be patient with yourself.  Don't rush.  You'll get there!