Develop Your Personal Walking Schedule

This program is for beginner walkers who average 4,000 steps a day. The goal is to get to 10,000 steps a day!

Anyone can use this program by adjusting the numbers. First, you need to buy a pedometer, which is a small device that counts steps. It can be bought at Walmart, Target, or any sporting goods store. You will wear it on your waist for one week while you perform regular activities, and the pedometer will record the number of steps you take each day. This will provide a baseline number of your current level of activity.

Week 1: Baseline Week Sunday   Monday   Tuesday   Wednesday   Thursday   Friday   Saturday

Total (add up the total steps):______divide by 7 days. This is your average steps per day. AVG STEPS PER DAY____________

Once a baseline is determined, you want to add 500-1,000 steps each day, each week! Aim to increase steps gradually.

Example: If you are currently averaging 4,000 steps each day, then the following week, try to get your average to 4,500-5,000 steps each day. Continue to add each week!

Week	Sun	Monday	Tues	Wed	Thurs	Fri	Sat
1	4000	5000	4000	4000	5500	3000	6000
2	5000	6000	4500	5000	4500	3500	6500
3	5000	6500	5500	5500	5000	4500	6500
4	6000	7000	5000	6000	6000	5000	7000
5	6000	7000	6500	6500	7500	5500	6500
6	6000	7500	7000	7000	7500	6000	8000
7	7500	8000	7000	7500	8000	6000	8500
8	8000	9000	8000	8500	9000	7500	9500
9	8500	9500	9000	9000	9500	7500	10000
10	10000	10000	10000	10000	10000	10000	10000

How to add steps to…

Your work day

• Get off the bus or T stop early and walk the rest of the way
• Instead of emailing a coworker, get up and ask them a question
• Go for a walk on your lunch break
• Set an alarm to get up and move every half hour or hour from your desk or computer screen
• Take the stairs instead of the elevator

Hobbies

• Do a lap around the mall before and/or after your shopping
• While watching TV, get up and move during the commercials
• Get your group (knitting, reading, social) to do a 20-minute walk before your meeting

Errands

• Park further away from store entrance
• Walk around the outside perimeter of the grocery store before actually going up and down the aisles

Above content provided by Beth Israel Deaconess Medical Center. For advice about your medical care, consult your doctor.