Walk your weight off

"Shape Up America!" promotes the 10,000 Steps Program, a national initiative to promote increased physical activity and healthy weight management.

Your everyday activities do not provide you with enough physical activity to maintain a healthy weight.

To get the right amount of activity you should take 10,000 steps a day. The average person takes between 700 and 2,500 steps a day!

To reach the goal of 10,000 steps a day, you can walk, jog or run.

For one week, check how many steps you take every day by wearing a pedometer. (It will count slow and fast steps.) Keep track of your steps.

Related resources

Source: Allina Health's Patient Education Department, Prediabetes: Reducing Type 2 Diabetes Risk Through a Lifestyle of Good Nutrition and Activity, first edition, dia-ah-94403
Reviewed By: Allina Health Patient Education
First Published: 04/02/2009
Last Reviewed: 01/28/2019


Thirty minutes of nonstop exercise is the same as taking 10,000 steps. If you like to swim, bike, ski or work out at a gym, you can use those exercises in place of walking, running or jogging.

You may want to choose other types of exercises if you are getting bored with your regular routine.