We’ve all heard that 10,000 steps a day is the magic number for health. But what if you have an office job? What if you’re currently averaging 2,000 steps a day? Jumping straight to 10k can feel overwhelming—and honestly, it might not be the right goal for you.
I cannot emphasise enough...the key is progress, not perfection. Here’s how to set a realistic step target based on where you’re at now.
1. Start with Your Baseline
First, check how many steps you’re currently getting on an average day. If it’s 2,000 steps, then trying to hit 10,000 straight away will likely feel impossible. Instead, focus on a small, sustainable increase.
2. Increase by 2,000–3,000 Steps at a Time To Burn More Calories
Rather than aiming for 10k overnight, try increasing your daily steps by 2,000 to 3,000. That’s roughly a 20-30 minute walk added to your day. This way, you’re progressing without it feeling like a huge burden. By simply adding 2,000 extra steps per day, you could burn an additional 80–100 calories daily—that’s 560–700 extra calories per week. Small increases really do add up.
For example:
If you’re at 2,000 steps, aim for 4,000–5,000 first.
If you’re at 5,000 steps, push for 7,000–8,000.
Already close to 10k? Great—just focus on staying consistent.
3. Find Ways to Move More Without Overhauling Your Routine
You don’t need to block out extra hours in your day—just look for small ways to move more:
Take the stairs instead of the lift.
Walk while on phone calls at work, especially if you have an office job.
Park further away when running errands.
Get up from your desk every hour for a quick lap around the office.
Walk to the shops instead of driving.
4. Be Patient—Your Progress Will Add Up
You don’t need to be perfect every day. If you increase your steps gradually, in a few weeks, you’ll be able to burn more calories and hitting numbers you never thought possible—without feeling overwhelmed.
So, instead of fixating on 10,000, focus on your next step goal. With all of our clients we focus on small daily habitual changes to achieve goals. This is the key to long term sustainability and success. If you'd like to find out more about how we may be able to help you achieve your goals, then contact us by clicking below.
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