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Goal
Daily steps habit
Six weeks growing your step count from your own baseline, one step up every two weeks, to a target you can hold. Ten thousand is a familiar number, not a medical standard — the real goal is a steady increase over your own baseline.
Who it's for
Sedentary people, older adults, or anyone who wants a simple goal that needs no gym.
Example program length: 6 weeks
The path
These phases show how this goal can develop over time.
Phase 1
Measure and anchor
Week one is measurement only, no pressure. Then anchor walking to a fixed point in the day: after lunch, after work.
Phase 2
Stepping up
Add 1,000-1,500 steps a day every two weeks until you reach target, plus one brisker walk to get some moderate-intensity time.
Example activities in the first phase
A starting plan could include:
- Seven days of baseline measurement
- One 10-minute walk anchored to the calendar
- An hourly stand-up prompt during work hours