Ten Thousand Steps a Day

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Research supports the idea that walking 10,000 steps a day contributes to reducing the risk of cancer and chronic diseases.

How many steps do you take? Clip on a pedometer and see if you're reaching this goal. If not, try to incorporate some of these ideas into your daily routine:

  • Walk around the house while chatting on the phone.
  • Walk to your neighborhood post office, corner store, or dry cleaners instead of driving.
  • Before you start grocery shopping, take a stroll around the perimeter aisles of the supermarket (that's also where the healthiest food options are).
  • Skip the drive-through and walk into restaurants and banks.
  • At the mall, park further away from the entrance instead of looking for the spot nearest the door. And if you're headed to a particular store, park on the opposite side of the mall.
  • If you use public transportation, get off a stop or two earlier and walk the rest of the way.
  • Catch up with family and friends with a stroll before or after dinner each evening.
  • At work, walk to a restroom on the far side of the building.
  • Rather than sending an email, take a walk to your co-worker's desk.
  • Use 10-15 minutes of your lunch break to take a brisk walk around the block.
  • Take the stairs instead of the elevator.
  • Schedule walking meetings: exercise will stimulate your mind and you may be more productive.

Learn more about the benefits of walking as exercise.

Remember to talk to your doctor before beginning an exercise program.

Learn about Dana-Farber's exercise classes and consults for cancer patients and survivors.