Join Our Step Into Spring Pledge!

Jessica Smith
by Jessica Smith
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Join Our Step Into Spring Pledge!

WELCOME TO THE STEP INTO SPRING PLEDGE!

Walking is a wonderful form of exercise that offers so many incredible health benefits, but it can also be a perfect supplement to your regular fitness program, too. More research shows that we’re sitting too often and for too long throughout the day — and that’s even if you are already working out regularly — which is why setting a daily step goal can be a great tool in keeping you up and more active during your non-gym hours.

We created this month’s “Step Into Spring Pledge” to help you set (and achieve) your own daily step count this spring, so join in and let’s help keep each other motivated and accountable!

HOW TO FIND YOUR PERSONAL STEP GOAL (AND ACHIEVE IT)

How many steps should you take each day exactly? While 10,000 steps a day is often used as a general recommendation, it may be too much (or even too little) for your own current needs. And while setting your sights on a high count may sound like a splendid idea, the average adult only walks anywhere between 3-4,000 steps a day, so suddenly doubling your step count from one day to the next may be overwhelming.

The best place to begin is to find out what your current daily average is and then focus on adding 500 extra steps per day until you’ve reached your personal goal for this pledge. If you find yourself within an average range of 5,000 steps or less, you may want to aim to work your way up to an 8–10,000 step count goal. If you are already easily logging in 10,000 steps a day, set your sights a little higher — at around 15,000 steps, if that feels manageable. Please keep in mind these are general recommendations, so adjust them as you see fit to meet your own personal needs and schedule.


Not sure how to track your steps? A pedometer or activity tracker can help you tally up your daily count, so if you decide to use one, try designating a few times each day to check it to make sure you are on track for your goal. This can help prevent obsessing over the number or forgetting to check it until the end of the day when you may feel pressured to catch up to your goal all at once. When using a tracker, keep in mind that most are designed to measure straightforward strides only, which means if you use one for an indoor walking workout, your step count may not be completely accurate as you may be moving more in place, side to side, etc.

While it may seem like a daunting task, if you focus on gradually adding 500 steps a day, and building to your daily goal throughout the day, it can make your goal much more manageable. Squeezing in extra steps doesn’t have to be hard — one of the easiest ways to do it is to focus on making your life less convenient. Parking in a spot further away from the entrance, skipping the elevator/escalator, walking to a colleague’s office instead of texting or emailing them are all simple, sweat-free ways to rack up your steps. (Check out these 5 Ways to Fit More Steps into Your Day for more great ideas!)

One final note: While we want you to achieve your goals, we don’t want you to obsess over it. If you are pacing around your bed at night to squeeze your steps in before bed, it’s time to revise your step strategy. Don’t beat yourself up if you miss a day or two, but use it as motivation to make sure you plan ahead next time and schedule more ways to incorporate your steps throughout your day.

Thanks for joining in with us everybody! We’re so glad you are here. Let’s start walking!

TELL US YOU’RE IN!

Leave a comment below, and let us know that you’ll be joining us for the “Step Into Spring Pledge.” You can also check in on social media and tag @MyFitnessPal. We’re here to support each other and be accountable. Don’t be shy, we’re in this together!

About the Author

Jessica Smith
Jessica Smith

As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami. She now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit walkonwalkstrong.com to learn more about her fun, results-driven programs for all levels of exercisers.

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