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Getting Started

Sometimes it is taking the first step that is the hardest when you are starting a physical activity program or routine. Our website will provide you with some information on choosing the right activities, setting goals and also some tips on working towards an active lifestyle. Always remember that having a healthy, active lifestyle can be easy and cheap.

10,000 Steps is a free program that encourages you to use a step-counting pedometer to track your daily activity levels. Because the number of steps you take each day varies, your 10,000 Steps pedometer can provide you with motivation to make active choices throughout your day. Find out more information on our on-line Step Log where you can keep track of your daily activity, but first - use your pedometer to work out your baseline steps.

Your Baseline Steps

Your baseline steps are the number of steps that you are currently doing before you begin your program. You can use your baseline steps to set goals as you aim to build more activity into your daily life.

Get started using your pedometer with the following easy steps:

  1. Put your pedometer on first thing in the morning
  2. Clip it to your belt/pants just above the hip (in line with your knee)
  3. Take it off last thing at night, just before you go to bed (remember pedometers are not water proof!)
  4. Record your steps and reset the pedometer back to zero
  5. Repeat this for 4 days (2 weekdays and 2 weekend days)
  6. Total the 4 days worth of steps and divide by 4
    Example
    Weekday 1: 7 600 steps
    Weekday 2: 8 200
    Weekend 1: 5 400
    Weekend 2: 5 900
    Total steps for 4 days: 27 100
    Divide the total steps by 4: 6 775 (this is your current baseline steps)
  7. Enter this amount into your personal log as your baseline steps.

You can now use your baseline steps to set yourself some step goals - see our Setting Your Goals section for more information. Remember that even if you are not reaching 10,000 Steps each day, you will reap the benefits from a small increase in your daily step count.

Please note that this is only a guide and does not provide medical advice. You should always consult with your doctor or healthcare professional before commencing a physical activity program.