A realistic schedule to hit 10k steps every day – by Trinny Woodall's PT
10,000 steps may not be the be-all-and-end-all fitness goal you thought it was (research shows that as little as 3,800 steps is enough to yield benefits), but if aiming for 10,000 is going to motivate you to move more, Trinny Woodall’s personal trainer Nathalie Hayward is all for it. The problem, Hayward acknowledges, is that for those of you who spend most of each day sitting at a desk, finding the time to hit that number can feel impossible. It’s for this reason that we asked her to create a realistic daily schedule of several shorter walks which add up to 10,000 steps. The plan is for everyone, including those of you with full-time office jobs. Thank us later.
Hayward advises: ‘Below is an approximate breakdown of the time it takes to walk various step counts, based on an average walking pace of roughly 100 steps per minute – a steady, moderate pace. If you walk faster or slower, the actual time may differ.’
500 steps: Approximately 5 minutes
1,000 steps: Approximately 10 minutes
5,000 steps: Approximately 50 minutes
10,000 steps: Approximately 100 minutes
10k step daily schedule
7:30am – Morning energiser
Activity: 20-minute brisk walk outside
Estimated steps: 2,000
Purpose: Jumpstart your day with fresh air and stimulate circulation
10:00am – Mid-morning break
Activity: 10-minute walk inside or around your workplace (could combine with a work call)
Estimated steps: 1,000
Purpose: Break up long periods of sitting and help maintain energy levels
12:30pm – Lunchtime stroll
Activity: 15-minute walk pre- or post-lunch
Estimated Steps: 1,500
Purpose: Help balance blood glucose levels, aid digestion and refresh your mind for the afternoon
2:00pm – Early afternoon activity
Activity: 10-minute walk or 20 reps of exercise snacks (eg, squats or lunges)
Estimated steps: 1,000
Purpose: Keep your metabolism active and combat post-lunch sluggishness
4:00pm – Mid-afternoon movement
Activity: Another 10-minute walk or exercise snack session
Estimated steps: 1,000
Purpose: A quick energy boost to power through the rest of your day
6:30pm – Evening exercise
Activity: 20-minute walk, preferably outdoors
Estimated steps: 2,000
Purpose: Help de-stress after work and improve overall cardiovascular health
8:30pm – Post-dinner stroll
Activity: 15-minute walk
Estimated steps: 1,500
Benefits: Aid digestion and relax the mind before winding down
Total steps: 10,000
‘Each of these short walks can be implemented naturally throughout the day,’ Hayward explains. ‘They could be an opportunity to make a work call, catch up with a friend on the phone, or as part of your commute. While pedometer companies may popularise certain step counts (like 10,000 steps a day), the true benefit lies in simply moving more. These numbers serve as a guideline, but the physiological benefits come from the activity itself.
‘Regular movement boosts blood flow, ensuring that oxygen and vital nutrients reach every cell in your body. This constant supply is key to energy production and overall cellular health, plus your metabolism, as it makes your cells more efficient at converting nutrients into energy. This means that even modest increases in movement can support cellular repair and growth.
‘Movement encourages the production and efficiency of mitochondria – the cell’s powerhouses – hereby enhancing your body’s overall energy output.’
Count us in.
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