A sedentary person may only average 1,000 to 3,000 steps a day. For these people adding steps has many health benefits. I have outlined the basic 10,000 steps program, but also added a commentary below.
A reasonable goal for most people is to increase average daily steps each week by 500 per day until you can easily average 10,000 per day. Example: If you currently average 3000 steps each day, your goal for week one is 3500 each day. Your week 2 goal is 4000 each day. Continue to increase each week and you should be averaging 10,000 steps by the end of 14 weeks.
- Take a walk while listening Quran E Majid or Marsiya ,Madeh etc.
- Take a walk with your spouse, child, or friend.
- Use the stairs instead of the elevator.
- Park farther from the store.
- Better yet, walk to the store.
- Get up to change the channel.
- Window shop.
- Plan a walking meeting.
- Walk over to visit a neighbor.
- Get outside to walk around the garden or do a little weeding.
Continue to track your daily steps and/or mileage; and keep notes on how you feel, how your body is improving, or other changes you are making to improve your health.
If you are in very poor physical condition or at any point you feel that you are progressing too rapidly slow down a bit and try smaller increases. If you have any health concerns seek your physician's advice prior to starting or changing your exercise routine.
Notice: We have outlined the standard 10,000 step program because so many people ask about it. This is a good program to help get people motivated, or to get sedentary people moving. It is however our recommendation that most individuals fit 30 to 60 minutes of dedicated walking (or other exercise) into their routine at least 3 to 4 days a week. You can start with as little as ten minutes per day and gradually increase your walking routine.