As a writer, it’s not uncommon for me to spend hours at a time sitting behind my computer. I always knew I needed to move more, but finishing my work always seemed more important to me.
This changed recently, when I started noticing stiffness in my joints. That squeaky feeling — at just 30, no less — was the wake-up call I needed to set a real movement goal: 10,000 steps per day (more on that specific number below).
Here’s how I managed to stick with it for a month straight.
To start my day, I walk around my block for 10 to 15 minutes. At my usual pace of 2 mph, I average about 1,000 steps, according to data from my Apple Watch.
I’ve noticed that it helps relieve my morning stiffness, which can occur when joint fluid thickens after long periods of rest, according to Harpreet S. Bawa, MD, an orthopedic surgeon at DISC Sports and Spine Center in Thousand Oaks, California.
Before I set this goal, I would sit curled up in my office chair for hours. Now I set an alarm to take a five-minute break every 45 minutes. I take the opportunity to walk around my apartment, get some water or stretch. Sometimes I even do tasks like vacuuming, folding laundry, wiping surfaces, or organizing, racking up 300-500 steps without even realizing it.
I found these mini breaks to be just as helpful as longer walks. “Movement is lotion,” said Larry Balle, MD, a sports medicine doctor at Houston Methodist, regardless of how much time you spend moving.
To break up the day, I walk my dog for 30 to 45 minutes at lunchtime. We typically take 3,000 to 4,000 steps at a speed of 2.5 to 3 mph. If my joints don’t hurt, we sometimes jog for short periods of time, which can help improve our endurance.
“Short sprints or increased speeds can also help strengthen and increase heart rate,” Bawa said.
Even when I don’t take a break, I try not to sit all day. Especially on days when deadlines are tight or when I’m feeling particularly stiff, I use a treadmill under my standing desk. I set it to 1.5 or 2 mph, which is slow enough that I can still type while walking.
Every evening I walk around the block for about 20 minutes after dinner. I go slowly, about 2 mph, which usually adds another 900 steps to my daily total. Beyond the benefits for mobility and circulation, research shows that walking after meals can aid digestion and stabilize blood sugar levels.
Whether I do cardio or weight training, I now start my gym sessions, which I do a few days a week, with a walk on a treadmill. Any pace or incline helps me reach my step goal, but I’ve found the “12-3-30” method to be most effective: walking at 3 mph on a 12 percent incline for 30 minutes. This gets my heart pumping and usually adds about 3,000 steps. Research also suggests that walking with an incline of 10% or more can help improve knee stability and strength.
However, I progressed to this workout, which is what Balle recommends. He advised starting with regular walks and gradually increasing the pace and duration.
I chose walking because it seemed like an easy and enjoyable way to get more movement throughout the day. It can also benefit joint health.
As for 10,000 steps, that seemed like a natural goal. Although originally a marketing gimmick, this number has long been considered a benchmark for exercise and healthy aging.
Research suggests that you can reap health benefits from taking fewer steps, but as a relatively healthy person who exercises regularly, I felt comfortable aiming for 10,000. And I’m glad I did: I already feel more relaxed and more energetic.
That said, experts recommend starting gradually if you’re new to exercise. If you have arthritis, heart disease, or another chronic illness, ask your doctor for a daily step goal that’s right for you.
Gn Health
