How to Get 10K Steps a Day (Even With a Busy Schedule)
Eight simple ways to get those steps in. By Kelan Ern Updated: 05/04/26
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Hitting 10k steps a day can feel daunting or downright impossible - especially with an already packed schedule.
But with the right strategy, it's very possible.
And can be life-changing.
Fitness coach, Kate Gugerli considers 10,000 steps per day a ‘fat loss non-negotiable’. She lost 70lbs thanks to this daily discipline along with:
Eating 30g of protein with each meal
Drinking tons of water
Sleeping 7-9 hours a night
Today people are mixed on 10k per day.
Some swear by it. Others scuff at the number and say 7-8k is plenty for optimal health and fending off chronic disease.
Either way, it’s a specific, measurable and low-complexity goal.
And although this ‘magic number’ was created by a Japanese pedometer company, there’s strong evidence that simply striving for this 10k-a-day helps people move more, ward of death and reach their fitness goals.
(As you'll find out later in this article)
The biggest challenge people have with 10k steps is:
How do you fit it into your already hectic day?
8 Ways to Get 10k Steps a Day
Here are eight, practical ways to boost your daily step counts - without adding marathon walks. These are tried-and-true strategies to pick up an extra hundred, even thousands of steps so you can move more and feel better each day.
#1: Bursts of walking
If we go back to fitness pro, Kate Gugerli, what was her secret?
One day she decided to pull out a stopwatch and time how fast she could knock out 100 steps. She discovered she could do it in less than 40 seconds. This gave her the idea of inserting ‘bursts of walking’ throughout her day.
''That means it takes me a little over six minutes to get 1,000 steps. By doing that 10 times through the day, I can get 10,000 steps in a day when I am otherwise sedentary.'
#2: Walking breaks
Whenever you take a break, walk around the office or step outside to some sunlight. This is something I personally do every 30 minutes to stay limber, alert and active each day. If you really want a mental reset, throw in some backwards walking.
#3: Park and walk
This not-so-secret is low-hanging fruit for increasing steps each day. Just park a little further than you normally do when grocery shopping, going to the movies or attending a concert.
#4: Walk and talk
Have a phone call to make? Need to catch-up with an old friend? Instead of dialing while sitting, use it as an excuse to move your body, go for a stroll around the neighborhood and re-energize. Some of the deepest talks with friends and family have been during long ways. There’s something about the change of scenario that sparks ideas and insights.
#5: Walk and listen
Have a podcast or audiobook that you’ve been meaning to listen to, but can’t find time for it. Lace up your tennis shoes, flip it on and mentally transport yourself.
#6: Walk after dinner
Even a small walk to the park will support digestion… blood sugar… and help burn off some of the meat loaf and mashed taters you just ate.
#7: Walk the mall
Between window shopping and people watching, this can make your walks a heck of a lot more interesting. But it might be an expensive route if you are prone to impulse buys.
#8: Walk and roll
Director Robert Rodriquez (Sin City, Dusk Till Dawn, Spy Kids) shared on the Tim Ferriss Show that he walks around his house playing the guitar for 1+ hour per day which typically adds up to 10k+ steps. But he hardly notices it.
Three Benefits of 10k Steps a Day
So what are the real benefits to 10k steps a day? Here are some studies on what pursuing this 5-figure goal can do for decreasing death, dementia, dropping the waistline and more.
Track More, Move More
A review of 39 studies and 164,000 people from around the world (all ages and health statuses) found that simply using fitness trackers boosted physical activity by roughly 1,800 steps per day. That’s the equivalent of an extra 40 minutes of walking.
It’s estimated this would result in an extra kilo of weight-loss over five months.
“The overall results from the studies we reviewed show that wearable activity trackers are effective across all age groups and for long periods of time” – Ty Ferguson, lead researcher
Ward Off Early Death
One study in JAMA Internal Medicine looked at data on 78,500 people (average age of 61), monitored their activity levels and then tracked their health for the next 6-8 years.
Here’s what their data found:
Every 2,000 extra steps each day decreased risk of death from cancer, heart disease and premature death by 10% (up to 10,000 steps).
9,800 steps decreased risk of developing dementia by 50%.
3,800 steps decreased risk of developing dementia by 25%.
However, researchers then took this a step (heh) further and asked:
How does walking speed affect health?
In this case, they identified brisk walkers (80-100 steps per minute) and compared them to slow walkers.
Brisk walkers had a 35% decreased risk of death
25% less risk of developing cancer or heart disease
And a 30% lower risk for developing dementia
Interestingly, brisk walkers didn’t have to take as many steps each day to have health-protecting benefits. Just 2,400-3,000 steps of brisk walking dropped their risk significantly. Plus, it didn’t have to be in one bout of walking, according to Matthew Ahmadi, one of the coauthors:
“It doesn’t have to be a consecutive 30-minute session. I can just be in brief bursts here and there throughout your day.”
Drop the Waistline
Here’s some research on how those steps add up for dropping the waistline.
A 2014 study in the Journal of Exercise Nutrition and Biochemistry found that obese women who walked for 50-70 minutes (3x per week) for 12 weeks lost 1.1 inches around their waistlines and 1.5% of their total body fat.
Another 2002 study published in the International Journal of Obesity and Related Metabolic Disorders found those who walked for 60 minutes (5x per week) for 12 weeks lost 1.5 more inches from their waist and 1.3% more fat (compared to subjects who only dieted).
A 2000 study published in Environmental Health and Preventative Medicine found that women ages 31-72 who took a 30-60 minute walk per day had lower waistlines and body fat.
10K Steps for Weight-Loss and Waistline
A study published in Medicine & Science in Sports & Exercise looked specifically at the amount of steps and its effects on weight loss and dropping body fat.
Here’s what they found:
Less than 6,000 steps: BMI: 29 Body Fat: 44% Waist: 37-inches Hips: 42-inches 6,000-10,000 steps: BMI: 26 Body Fat: 35% Waist: 32-inches Hips: 40-inches
10,000 or more steps: BMI: 23 Body Fat: 26% Waist: 29-inches Hips: 39-inches
More walking led to lowering BMI (body mass index), body fat, waistline and hip circumference. By the way, here's what the distance on each of those step counts (based on the average person's stride)
2,000 steps: ~ 1 mile per day. 6,000 steps: ~ 3 miles per day. 10,000 steps: ~5 miles per day.
New to Exercise? Building core stability with exercises like planks can make it easier to stay active and reach your daily step goals.
2 Mindsets to Help You Get 10k Steps a Day
One last thought before you hit the pavement.
When it comes to getting more steps in, sometimes it's knowing 'how to' (strategies) and sometimes it's knowing 'why to' (motivation).
(Which now you have both)
But sometimes there are limiting beliefs that are the final barrier to following through. These require a shift in mindset. I've discovered two important mindsets for making 10k steps a day a rock-solid part of your fitness routine.
Integration Mindset
Fitness is harder when you try to isolate it - trying to find hours of uninterrupted time in your schedule to walk or workout. When people start a fitness routine they often get stuck in this form of all-or-nothing thinking where they believe exercising costs them time with family, friends, work or hobbies.
It's much easier if you ask:
How can I integrate fitness into different areas of life?
That's where the magic happens. And you start coming up with ways to integrate fitness with friends. Or family. Or personal development. That's where you really hit the sweet spot where you feel better, get in better shape and find fulfillment in the process.
Walking meetings for work
Walking voice messages
Walking bible study
Walking meditation (if that's your thing)
Walking at a truck stop/rest stop
Walking midway on a road trip
Walking local trails with your family
Just the other day, I made plans with friends at a nearby Pub roughly half a mile away from my house. I asked if they wanted to walk there. They preferred to drive. So I left a little early, walked the .7 mile and then hitched a ride on the way back. That little decision racked up 1,000+ steps.
Start Small Mindset
If 10k steps per day still feels daunting to you, climb a smaller mountain first. No one says you have to start there. Take on 8k... 7k... 6k... 5k... or even less if that's where you are starting.
There's no shame in starting small.
In fact, I have more respect for those who are willing to start small because it tells me they are willing to:
Adjust their plan to their situation
Do whatever it takes - instead of jumping 10 steps ahead.
Several years ago, I started working with a 30-something-year-old private client who started with two, 2-mile walks each week. That gradually turned into 3-mile walks. Then 4. Today he consistently does 7-mile walks each week. He walks outdoors along local nature trails while listening to podcasts and audiobooks like The Odyssey. And he genuinely enjoys that sacred time in nature soaking up the sun and whatever he's learning about.
On these days, he's clocking in 15,000+ steps.
It's no surprise he's lost 50+ pounds (and kept it off).
There's no reason you can't start small and work on simply bettering your best.
You may be surprised where it takes you.
Kelan Ern Elite Fitness Coaching
P.S. If you want more tips and strategies to help you move and feel better on your fitness journey, grab a free issue of Mind-Body Breakthroughs and join the weekly fitness newsletter.
