Walking is a wonderful way for adults, especially those in midlife and beyond, to embrace exercise. It’s gentle on the body, requires no fancy equipment, and can be seamlessly integrated into your daily life.
Setting a daily step goal is fun and ignites your motivation to walk more. However, choosing a goal that is attainable for you at this time can be discouraging. Choosing the right step goal, on the other hand, is an opportunity for personal growth, so let’s discover how to select a daily step target that aligns with your lifestyle, fitness level, and health aspirations.
10,000 Steps a Day is a Myth
The idea that walking 10,000 steps daily is ideal for older adults must be clarified. This number was originally chosen by a marketing agency to promote pedometers. It’s an appealing target that captivated the public mind and, therefore, became part of our culture. Yet, research shows that a more attainable daily step goal can also lead to better health!
A 2019 study published in JAMA Internal Medicine revealed that women who took at least 4,400 steps each day had significantly lower mortality rates than those who took only 2,700 steps. The study also found that mortality rates continued to drop as the participant step counts increased but eventually leveled off at around 7,500 steps.
Aiming for 7,500 steps a day is, therefore, a wonderful long-term goal!
Setting a Realistic Step Goal
Many women in midlife and beyond will face insurmountable obstacles in achieving 7,500 steps a day due to illness, injury, or the long-term impacts of a sedentary lifestyle. For some of you, reaching 7,500 steps every day may not feel realistic enough to start this challenge, and we all know by this time in our lives that success is rooted in setting achievable goals.
So, for this challenge, we want you to begin by establishing a realistic daily step goal!
Setting a Realistic Daily Step Goal
The best place to start is assessing and understanding your current activity level.
The Mayo Clinic recommends tracking your steps for one week using a fitness tracker, smartphone, or pedometer. Then, calculate your average steps per day by dividing your weekly total by seven. This will be your foundation.
Then, with your average step count in hand, set a target that encourages progress without causing overwhelm. For instance, if your current average daily number of steps is 4,000, leaping to 7,500 steps may feel intimidating. Instead, aim for gradual growth.
The Mayo Clinic advises increasing daily steps by about 500 to 1,000 every two weeks. So, if your daily average is currently 4,000 steps, set your daily goal to be 5,000 steps a day for two weeks, then increase it to 6,000 the week after that, and so on.
This steady and realistic approach to increasing your steps fosters sustainability and mitigates the risk of injury or burnout.
Embrace flexibility and kindness towards yourself. Some days will naturally be more active. If you occasionally miss your target, don’t feel disheartened. Adapt your weekly goal to reflect this reality.
If you have a chronic condition such as arthritis or heart disease, consult your healthcare provider to define a safe and suitable step goal.
The important thing is to track your steps and post them in the Challenge WhatsApp group to provide accountability and illuminate your progress. By checking your daily count, you’ll uncover the consistency needed to transform increased activity into a fulfilling habit.
Adjust Your Goals as Needed
Be ready to adjust your goals when necessary. Life’s changes will impact your activity levels, so feel empowered to modify your plans as circumstances shift. The most important thing is to keep moving, even if it’s at a different pace than you originally envisioned.
Conclusion
Ultimately, your personal health goals should guide your step target—not just an arbitrary figure. By evaluating your current activity, considering your aspirations, and gradually increasing your step count, you can pave the way for long-term success.
Every movement counts, and every step is a victory for your health!
Setting a daily step goal can be a transformative way to stay active, enhance your well-being, and track your journey over time. The key to success lies in discovering a goal that harmonizes with your current lifestyle and health needs while allowing for gradual progression.
Whether you begin with 3,000 steps or aspire to reach 20,000, the most significant thing is to keep moving forward and make walking a joyful part of your daily routine.
Happy Rambling!
LEARN MORE > Ramblers' Fitness & Lifestyle Challenges
