Not everyone can achieve 10,000 steps a day, but almost everyone can find ways to build walking into their daily routine to accumulate at least 30 minutes of physical activity. If you can't walk for 30 minutes at one time, take 5, 10, or 15 minute walks throughout the day. It all adds up to better health.

In the normal course of a day, just living and working, we take about 1000 to 3,000 steps (a mile to a mile and a half), without intentionally going out for a walk. You probably walk more than you think and will be surprised at how quickly the steps add up! Try walking everywhere—take the stairs instead of riding the elevator or escalator, take a walk after dinner, and when out and about choose the farthest spot in the parking lot.

A few things to remember:

• To avoid injury, you need to slowly build-up your walking activity. If you have joint problems in the lower extremities, discuss your exercise plans with your physician.
• You will need a good pair of cushioned shoes.
• Wear a pedometer and keep a daily log of your steps for two weeks—don't do anything to change your normal routine.
• If you feel comfortable, take the highest number of steps you walked in the two-week period and use that number as your daily step goal for the next two weeks.
• After this period, increase the number of steps you feel comfortable walking. Generally, do not increase by more than 500 steps (one-quarter mile) on any given day.
• Continue in this manner, slowly increasing the number of steps until you reach the goal of 10,000 steps a day.
• If you experience any physical problems or pain while walking, check with your physician.
• Stay the course—it takes several months to form a new healthy habit.

For more information on walking programs, visit http://www.shapeup.org/10000steps.html.