How to set a step goal

Having a goal can help you to stay motivated; it gives you something to work towards.

Of course you can set yourself a goal of the “magical 10,000 steps a day”. But is this also the right goal for you?

If you currently do much less than 10,000 steps a day (approximately 8km) it is wise to set your goal a little lower to start with. It is best to gradually build up so your body will get used to small increases at a time. Don’t increase your steps too quickly as this may result in an injury.

Step 1: Work out your bench mark - how many steps do you currently take daily?

• Wear your pedometer for three days: clip it on first thing in the morning and take it off before you go to bed. It is best to include one weekend day.
• Move just as much as you usually do, don’t do more! This is about determining your benchmark. Write down the number of steps you take everyday.
• After the three days accumulate the total number of steps, divide this by three. This is your step benchmark.

Step 2: Set your step goal

Now you have worked out your step benchmark you can determine the best goal for you. Add approximately 10% each week.

Eg. Benchmark: 5,300 steps a day.
Week 1: 5850 steps a day
Week 2: 6500 steps a day
Week 3: 7100 steps a day
Week 4: 7800 steps a day

Step 3: make a plan

How will you manage to achieve your goal? What activity will you undertake to get there? Some examples are:

• Go for a walk every day during lunch of after work
• Park the car further away
• Cycle to work

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The Step it Up Challenge rewards achieving goals; the winning team will be the one whose actual number of steps are closest to their goal!