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The Magic of 10,000 steps

When you join Fitbit, the default goal we set for each member is the magical number of 10,000 steps a day (you can also choose to customize your goal).  And while this may not be the first time you’ve heard that goal, it might be more meaningful, and motivating, to understand its origins.

The Japanese first started using the 10,000 steps a day number, as part of a marketing campaign! (to help sell pedometers).  Since that initial campaign however, medical authorities around the world have agreed that 10,000 is a healthy number to aim for. The American Heart Association uses the 10,000 steps metric as a guideline to follow for improving health and decreasing risk of heart disease, the number one killer of men and women in America.

10,000 steps a day is a rough equivalent to the Surgeon General’s recommendation to accumulate 30 minutes of activity most days of the week. It should be enough to reduce your risk for disease and help you lead a longer, healthier life. The benefits are many:  lower BMI, reduced waist size, increased energy, and less risk for Type II diabetes and heart disease.  In fact, a recent study of the 10,000 steps a day method reported conclusive health benefits.

10,000 steps daily is approximately 5 miles.  Unless you have a very active lifestyle or profession, you probably don’t reach 10,000 steps on a given day without putting some effort into your activity.  This could be a lifestyle change such as walking to work, or the addition of an exercise routine to your day.

Another reason to do it?  For most people, it’s convenient, free and simple to do with just a little change to your daily routine.  Working towards a 10,000 step a day goal?  Good for you!  Get motivated with one of our Fitbit groups, like 5k-6k steps a day.  Already mastered 10,000? Maybe Active Maintainers is for you.

http://www.foxnews.com/story/0,2933,587126,00.html

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122 CommentsLeave a comment

  • I have a pretty desk-bound job and find that I don’t get more than 3-4,000 steps in a day without effort. I have found that I need to augment my regular activity with two 30-minute walks a day to get to 10,000.

  • I work from home and still manage to log 6000-8000 through my normal routine… I guess having four kids helps! It doesn’t take too much effort to move that number up to 10 000. I like that fitbit has customizable goals. The last device I used kept putting my goal lower than my average, which is never going to help me lose weight.

    Looking forward to receiving my fitbit!

    • I just got mine yesterday and I have gotten used to all the features. I love that it presets the appropriate goals for you to work toward, and tracking sleep time is awesome. I haven’t had a decent nights sleep since I heard the pop in my back all those years ago. This really is a great device. I think logging the food you eat will really help to lose weight. It did back in the 80s when a doctor recommended I do that to lose weight. I lost about 65 pounds and felt a lot better. Unfortunately a back injury and 30 years put me back in the same boat. Good luck!

  • I love my Fitbit! I have had it since June 27th and have lost 16.5 lbs simply by making a few small changes. I love tracking my food, my activity and earning badges. It really is the easiest thing I have ever done! :) Thank you thank you for making sometime that works so well for me!

  • I’m 69 and have not weighed in the 130’s since I was in my 30’s!
    The fitbit has really worked for me. My goal each day is 10,000 steps and now I am 22 lbs less.
    Once I loose another 8-10 lbs I will probably maintain on the fitbit forever…

    • wow. nice. Wish I could lose that weight. Guess thats what I am hoping for too. So far I havent really noticed anything. I am not gonna quit though.

      • It’s 70% diet. You’re not going to lose any weight no matter how many steps are taken if you’re not pairing fitbit with my fitness pal and logging everything you eat. I was having trouble losing weight even watching what I eat. I got my fitness pal and realized that the stuff I was eating wasnt as healthy as I thought and I was eating way too much. I’m down 8 lbs in 2 weeks since linking the 2 apps.

      • That’s good that you’re not giving up. I started out walking about 5 years ago…started w/30 minutes and kept increasing in small increments. My goal now is 10,000+ steps. You will feel better. You might want to check your daily caloric intake. You may be taking in more calories than you use. Just a suggestion.

  • I started with http://www.myfitnesspal.com/ and learned the proper way to eat … then I found Steps To Good Health https://www.facebook.com/groups/STGH1/ and learned how to walk my way healthy … then I bought the Fitbit Zip and linked it to my account at MyFitnessPal now the two work together to keep me on track and by the way … I’ve lost 54 pounds so far and want to lose about 10 more. You have all saved my life … Barb … age 62 … and YES I do walk a minimum of 10,000 steps each and every day.

  • I find the notion of walking 10,000 steps a day quite funny in the way it is universally accepted in non-English speaking countries like Japan. The Japan Health Promotion and Fitness Foundation otherwise known as The Kenko Nippon 21 Group recommends between 8000 and 8500 steps a day depending on gender. Living and working in Japan, I’ve come to realize how hard it can be to achieve this ‘bottom line.’ For people without access to public transportation not including the bus, the amount of time spent walking throughout the day is very little to say the least.

    What do you say about taking the Kenko Nippon 21 “Walking Challenge?” Trying to take 8000 steps a day may be more realistic, don’t you think? (If only just a little)

  • I have a desk-bound job, so even though I exercise after work and do errands, I still don’t do more than 7,000 steps a day. So I found a solution. I now use a stepper under my desk while I work. This way I can add from 3,000 to 4,000 steps a day while at my desk.

    • Sam, I may not know what I am talking about; however, this is how it strikes me. When they suggest you should exercise 30 minutes a day I do not imagine that they then think you will sit in a chair without moving for the rest of the day. The 30 minutes would be in addition to all your normal walking activity during the day. Therefore the 30 minutes is not to equal 5 miles but instead completes your 5 miles. Just a thought, but I may be wrong.

      I just got my Fitbit today and I am going to aim at the 10,000 per day. We shall see how difficult or easy that will be for me.

      • Phil, you pegged it! The 30 minutes adds to the normal day to get you close to the 10,000. I think, however, for the average American it probably takes closer to 45 minutes.

  • I’m a stay at home mom with 2 kids and live in a 2 story house. Yesterday I didn’t workout and achieved almost 16,000 steps as I was cleaning house. Not everyday is like like that but now that I’m aware of it I no longer seek the closest parking spot and instead park further out to get in extra steps. I’ve only had my fitbit for 2 weeks and I love it. Down 4 pounds and like others I have my eating in my fitness pal and it syncs into fitbit. I love it!

  • Hi everyone! Is there a way to make Fitness Pal and Fitbit to link up? I love my Fitbit, but it would be really nice if it could link up to My Fitness Pal as well.

    Thanks for any help!

    • If you open MyFitness Pal and click on settings (which is 3 horizontal bars) and then click on Apps and Devices, you will get a list of apps which includes Fitbit. Then there are a couple steps where you have to enter your Fitbit login info and connect. Pretty simple.

    • Go into MyFitnessPal and click on settings (3 horizontal bars on upper left) and then click on Apps and Devices. You will get a list of apps and select Fitbit. Then you will have to enter your Fitbit login info and connect. Pretty simple.

    • Accupedo links to myfitnesspal. That’s what I use.
      10k isn’t as bad as I thought it would be before I tried it. I’m actually doing about 15k daily now :)

  • I have been walking my behind off for the past three weeks that I got the fitbit zip. I feel great and have more energy and Ive been eating salads and raw veggies everyday for lunch instead of carbs, then a reasonable dinner. I have gained two pounds. I am not stopping, but I have to say im devastated and I dont understand. Im exhausteed and Ive been trying so hard. :(

  • I bought a Fit Bit several months back and weighed then around 168. I have a desk job but luckily I am able to also move around during the day as well. On my 15 min. breaks I walk. My daily goal now is set at 11,500 but rarely a day goes by that I’m not logging 12,500. Granted there are days when I need the steps I just start running in place until I’ve reached my goal. This little Fit Bit keeps me motivated on a daily basis. My weight now is 153. I’m 58 years old and feel better now than I have in years. I would recommend this to anyone who wants to get moving and get healthy.

  • I have had my fitbit since march I work average 12 to 14000 steps a day have a personal trainer 3 times a week do a spin and abs class, have given up drinking for 3 months and haven’t lost a pound I am not overweight but a couple of pound off wouldbe nice for all the effort !

  • I’m a nurse and work in the OR. I easily get in over 17,000 on an average day, and that’s just at work.

  • I have three breaks a day, on my phone I have walking mate, each date it recalculates my steps, I walk around the building where I walk three times a day 2 breaks (15 minutes)and one lunch (3.4 hr), and I go over 10,000 steps a day. It takes discipline, I had several people doing it and they gave up, but I have continued for 6 weeks and have lost 9 lbs, I am 62 and steadfast. I have to lose 50 lbs, I weighed 207, 5’4″, I have to lose weight due to HBP and border line diabetic. No way will I take a needle, phoebia really bad. So I have no choice but to straighten up and fly right. I pray doing the time I walk and ask my Father for help, and He is true to strenghtening me. I pray you all for strenght in your endeavors.

  • I am 22 Years old, i have been very over weight for 3 years now currently sitting at ~270lbs.
    I got the FitBit Flex last Saturday and i have found the “friends list” to be very motivational. I have been competing with them and find it easy to reach 10k steps in a day. I work 9 hours a day, so i walk 30 minutes during my lunch break and 1 hour after work. I hope everyone else finds FB motivational in some way :)

  • On my treadmill, I can walk 1,000 steps in 15 minutes. Everyone is saying 10,000 steps a day. But for me that would take 4,000 steps per hour, thus 8,000 steps in two hours, and 10,000 steps would actually take me 2 1/2 hours. This sounds like a lot of time to put aside for exercise. And my estimates are different than others who said one hour for 10,000 steps. But I can try to work up to that amount of time, gradually.

  • Walking 10,000 steps a day seemed impossible at first for me. I work at a school, and since I have to walk around the campus several times a day to pick up my 4th graders off the playground, I average about 4,000 steps at work .Also, I walk on the treadmill at least 30-45 mins a day, and with that and my normal activities at work, I am still averaging about 8,000 steps a day. So what I do to get to my 10,000 step goal is using my Fitbit to help by doing some extra walking around my house even if that means walking up and down my stairs 20-40 times after walking on my treadmill to get in those 10,000 steps.

  • This does not mean that your exercise routine itself needs to be 10,000 steps in addition to other daily activities. The 10,000 steps they say to aim for means all of your walking throughout the entire day, too. I often reach around 12,000 steps daily without even “exercising,” per se. Those are just my numbers from normal life tasks of running errands and taking care of my kids. (I know it’s harder for those with desk jobs, but even on my most inactive days I usually reach about 8000 steps, according to my FitBit.) There’s definitely no way I could set aside 2.5 hours of time devoted purely to exercise, and if I did do that, I’d probably be at more like 25,000 steps daily.

  • Love the concept and the feeling of getting it done everyday. But a mile is 5280 feet. If 10,000 steps is 5 miles I want another pedometer. Just kidding. Thanks for promoting fitness in realistic goals and healthy lifestyles. Those are the things that make the difference.

  • Started using fitbit flex yesterday. Walked on treadmill today for 28 minutes and my steps recorded under 2500, that figure included walking and going up and down many steps. home has three levels and I use all levels. Curious, will hanging on side rails of treadmill now count steps? I’m in mid seventies with multiple back and leg issues. Foot and leg goes numb after seven minutes, sit for awhile and go again. I also lift weight and use a resistance machine that doesn’t bother back or legs.

  • Walking 5 miles is 10,000 steps, you can do that on a treadmill or just by finding a walking route. You can do it! Good luck

  • Right now in a deployed environment I do at least 10,000 steps a day, by the time yesterday was said and done I was over 17,000 steps… I normally have a desk job so I am intrested to see how I am able to maintain this in my normal day to day when I return home. I also do 30 min extra of cardio a day. Thus far I love my fitbit and can’t wait until I see more weight loss. I too find the sleep tracker helpful as I was always waking up still exhausted… I had no clue I was so restless throughout the night.

  • So I was gifted Fitbit by my sister and brother for my B-day/Christmas gift. I got it last Wednesday, and here a week and a day later I’ve lost over 4 lbs, lost a few inches, and became aware of my bad sleep habits. I LOVE THIS THING!!! I’m a little obsessed right now and that works for me. I don’t eat the same, and I’m not missing much. My stress level has greatly reduced and I can’t wait to see how I am a month from now. I’ve done over 10k steps all except one day when I had over 8k, and over 17k the day before that. Who knew it took Fitbit for me to check into my life. No more excuses, and no more sitting around waiting of life to pass me by. Thanks for the kick start. :)

  • I am not able to walk 10,000 lbs and would need to start slowly due to health issues. I weight 145 and am 5′-2″. I would like to weight 125 to 130 lbs by August 2015. How many steps do I need to walk a day to accomplish this?

    Thank you.

  • Keep it up, you’re doing great! Sometimes it takes a little while to figure things out. Also, I recommend as others state to link your fitbit to myfitnesspal and make sure that you’re burning more calories in a day than taking in. Also, veggies and fruits are mainly carbs, but they’re a good kind. They don’t have a lot of calories, so you’re going to feel empty if you don’t eat enough healthy fats and protein, which will help you feel fuller and sustain you throughout the day. One thing that has worked for me is the Nutribullet. It’s quick and healthy – you just blend together some green leafy veggies, fruit, seeds or nuts (fats), and I use almond milk and sometimes some protein powder. You get about 400-500 calories per shake but it definitely helps serve as a meal replacer for me.

  • I always either rest my hands on the treadmill bars or hold onto them and my fit bit works wonderfully.at work I can easily smash 10k steps but on days off I spend an hour on the treadmill walking at 5 kilometers an hour to help get to my goal. Good luck with your walking. Have you seen a health care professional about the numbness you are experiencing? Might be worth a shot.

  • There isn’t a set # of steps to walk to hit a goal weight.
    You have to track how many calories you are eating, and then exercise enough to create a deficit of calories so that you can lose weight.

    Meaning if you are eating 2000 calories a day you need to burn MORE than 2000 calories to lose any kind of weight.

    When I do my 10,000 steps a day I burn over 2500 calories a day. That is calculated via fibit based upon my height and current weight and all, so that # can vary on many factors. it is a very personal calculation I guess you could say.
    Hope that helps you some. You have to watch your diet, while doing the steps and then you will see some weight come off

  • you are building muscle and that weighs more than fat…don’t get discouraged…consider how do your clothes fit now? better? go by that instead of the scale!!!

  • You might be building muscle at the same time as losing fat. Muscle weighs more. Don’t just look at the scale. You might see changes in your measurements, or clothes!

  • I have a desk job as well, but I take 5 minute breaks every now and then and go for a walk around the building or floor to get my steps up.

  • Get your thyroid checked. Yes muscle is heavier than fat, but that really has nothing to do with this, and you should still be dropping weight. Don’t accept a mere TSH in range- get checked for FT4, FT3, TGab and TPOab (the autoantibodies of Hashimoto’s). Take a look at thyroid change.org. Increasing steps should increase energy. If you are not responding well, get checked out! Thyroid hormone is required for every cell, for everything you do. If you have a problem with hypothyroidism you have a finite supply of hormone. As you use more in activity, your body will find ways to reserve energy elsewhere.

  • Just want to say we had our fit bit for 3 weeks and I love it even though my husband get like 22000 steps a day I getting like 11000 steps I love it it a big motivation for me I find my self checking it more than anything on my phone haven’t weighed since I got it but I feel good but I will be Feb 7 so we will see keep u up dated

  • Yesterday I received my Fitbit Charge HR. It gave a new boost, I really didn’t need it because Fitbit flex has bees the best activity motivator ever! Since I bought it in July I have lost 13 kg. Almost every day people ask me what I have done… I tell them about FitBit!, I have 20 of my work colleagues as competitors and we motivate each other. I’m really looking forward to get the Charge in real use. I’ve never been the person you see running, but to get my 10000 this is the fastest way, and I love love love the feeling afterwards. So, thank you FitBit team… You have changed my life!

  • I walk almost all day as a nurse. If I haven’t made my 10000 steps when finished work I walk my dog (usually about 3-4 miles). If I still haven’t met my target I walk briskly on the spot or dance around the living room whilst watching TV. That gets my steps boosted and also my active minutes. I have my fitbit linked to weight watchers and earn activity points. I average around 5 per day.

    • You don’t need to log your steps manually if you’re wearing your Fitbit on the treadmill. It will track everything automatically!

  • 10,000 is a lot. I was given one as a gift. I wore it to see what I normally do. My normal steps is about 250 To 400 a day. So getting to 10,000 will be hatd.

  • I just started today and I am already at 13, 662 steps and I have 5-8 hrs left in my day. I’m going for 20, 000 a day for the next week. Love my fibit!

  • I have had my Fitbit Charge 3 and a half weeks and love it. It has definetely brought out my competetive nature and I have a 15000 goal and have only missed it once. Treadmill 50 minutes each day or a 4km walk but don’t go to bed until I am there. Loving the challenge to beat my own goals.

  • I have been horrible at this, while I wake up daily and walk for an hour (past 3 months)…. there are times when due to family functions the walk ceases for a whole week…..correspondingly I do an average of 8K steps monthly….also how good is it to record the steps through samsung smart phones in your pocket.

  • I’ve been overweight most of my adult life and nothing has ever motivated me to lose the weight…until Fitbit! I’ve had it for two weeks, and I didn’t change anything I was doing for the first 2 days. I have a desk job and I just wanted to see how many, or rather how few, steps I take on an average day. I was only taking between 2,500-3,000 steps! I immediately set the alarm to buzz me once an hour and I walk around the office building twice which amounts to just over 500 steps. Sometimes I go three times around! I start my mornings on the treadmill at home and I walk 1/2 a mile, and most evenings when I get home, I do the same. I have definitley paired my fitbit with myfitnesspal and that is a wonderful tool.
    I had never really seen the benefit of exercising as a weight loss tool, but with myfitnesspal, every time I walk around the building, it shows me how many calories I’ve gained towards my daily intake…which, for me, is a great motivator!
    So, I’ve been really using this system for 12 days, and a few of those days weren’t great. I developed an ear infection, and was dizzy, plus, I just didn’t feel good. I still tried to keep moving, but didn’t do as well as other days. I have lost 4 pounds though; I have a LOT more to go, but for the first time in my life, I think this time…I’ll make it! :-)

  • You might could put it on your ankle. My large bracelet fits my ankle. Or you could use a scrunch ie or tie it to your shoe laces while on the machines and holding unto the hand rails or heart rate monitors. I have wondered if putting it into a waterproof bag and taking it in the pool when I do my swimming laps would be ok.

  • The Fitbit is great. I picked up the Charge. With a little extra effort I’m reaching my daily goals, and the daily goal setting and goal making is an excellent motivator. My only gripe: I love watches, and now I can’t bring myself to remove my FB long enough to wear a watch. I’m compelled to log every step, stair, calorie and active minute. The water tracker is a great little tool for me too since I struggle with drinking water instead of flavored drinks. I’m looking forward to tech that makes the device very small, or able to be worn on a leg… I miss my watch collection.

  • In the grand scheme of things, 10,000 isnt very much. Our bodies are designed to be on the move all day. This is my first day with the fitbit. It’s 2 pm and I’m at 17,000. I haven’t gone for my run yet. for a truly healthy lifestyle, it should be upped to 15,000

  • I could copy and past your post. I increased my goal to 15k:) I also have 2 kids in a 2 story home. Very little effort to reach 10k. Its so fun to track!

  • I know what you mean. I just wore a watch like eight years ago. Why do you need a watch? Don’t you have a cell phone?

  • As an American living in Hungary for over a decade I can confidently say it’s more the American lifestyle that makes it difficult. The way US suburbs are set up, the dependence on cars and also the social norms and habits create a “normal” lifestyle that is anything but normal historically speaking. I logged 12,000 steps by noon today just getting around the city, taking kids to school and going to work, lunch etc. Average is between 14 and 20,000-but due to compact urban environment and good public transport in Budapest I use the car only on weekends. If I had to live back in the States I’d do my best to live within a spatial environment that makes incidental exercise necessary. Typical suburban lifestyle with office job really requires a lot of effort and focus to maintain decent physical health. Running in place and simple low tech and cheap step machine (the kind that fits under the bed) might be realistic solution for a lot of people.

  • I just got my fitbit surge yesterday and today was the first time I wore it to work. Does anyone know how it calculates steps? Because I work in a factory and stand in one confined area. I refuse to sit all day! Anyway I don’t really take more than a few steps one way and may lean one way and then the next to the rhythm of my pace and today it told me that I took 32,222 steps. While I was trying and working up a sweat. My heat rate never exceeded 110 bpm. Just curious how it works to know if I really managed to take that many steps or just bugged it out. Though I did stand completely flat footed for a couple parts and it didn’t count any steps. I doubt I burnt 3000+ calories in 8 hrs of work as well. Any thoughts would be appreciated!

  • All I can say is I am loving my fitbit. After charging it I have walked over 10,000 steps a day and I too have an office /desk job. But I keep it moving I drink water all day and when I see I am shy of my 10,000 after work I will walk home if I didn’t drive to work that morning and after taking care of my dog, I put on my tennis and away I go til I get my 10,000. But I also love a challenge.

  • Im also a massage therapist and I agree that it is hard to get the steps in at work. I find that during an hour treatment I only do about 70 steps. I book 15 minutes between each client to do payment/rebooking/sheet change and I usually have about 5 minutes of a ‘breather’. During that five minutes I jog on the spot, go up and down the office steps, or if Im nearing my step goal I switch over to squats and lunges. Im also lucky to have the ability to walk to and from work, so thats a bonus.

  • I am 62. I have a desk job. I have been using fitbit since June. Its been a great motivator. I dance every day to my high beats Haitian music for one hour in the morning. I also pay great attention to my food intake. I lost 18 lbs and raise my steps to 12000 daily, thus more dancing. I love it, plan to lose another 30 lbs.

  • When you gain muscle and lose fat along with proper diet and exercise, it can be common to gain a couple pounds. Drinking more water (especially if you are a female), can make all the difference. The recommended amount is usually something like 32oz three times a day. Try doubling that amount and drink one of the 32oz cups right before you eat a meal. It will aid in digestion, speed your metabolism, and flush your system helping your body to rid itself of toxins.

    Because I am a stay at home Mom, I had to add the water because having children under the age of 2 can limit the activity I do. When I noticed that there would be days that I gained and that I had stayed under 1000 calories (as well as breastfeeding), I asked my physician and he told me to double the water intake. After 4 days, I began losing weight daily. I lost 59 lbs in about 6 months.

    There would be times that I gained one or two lbs back, but it would be due to salt retention and not enough water intake or during my cycle. One more thing: Muscle weighs more than fat. When I lift weights or start building muscle, my weight slightly increases until I balance my caloric intake vs output.

  • I just can’t see how anyone, who is breathing and NOT in a wheelchair, would register 200 to 400 steps a day. Just in the morning getting out of bed and going to the bathroom, getting dressed, etc registers that many. Did you mean 2000-4000? Even then you’d have to be very sedentary. Sit down all the time, do not go from point A to point B. Without exercising or taking an extra walk, I get 8-10,000 just living my life, taking care of my kids, doing laundry, etc. So I’d check that.

  • I love the 10,000 steps a day goal. What I wish I could incorporate is the laps I swim in a day! I love to swim and have no way to measure into the rest of my fitbit activity. And am a bummed that I have to take off my fitbit when I do swim. Can’t wait for the waterproof fitbit that incorporates swimming some how!

  • I have had the same experience. You need to keep plugging away because weight fluctuates and is a difficult calculation. Something might have happened in the last three weeks to mess with your metabolism. Also, I have heard of a calorie hoarding your body does if it thinks you’re starving. There is an adjustment, but I think you are on the right track.

  • I’ve had my FitBit since February 14…I log food daily and track sleep patterns. Since starting a weight loss regimen the end of January, I’m down 19 pounds. I am no longer eating anything “white” (bread, pasta, rice) or pork. Salads are my new best friend! I will admit that if I go out to eat, I try to eat responsibly but if I desire a nice piece of bread or dessert, I indulge :) The best inspiration has been participating in the Workweek Hustle with friends and colleagues. Not only is it fun, but has made us all accountable and conscientious of how much we can do if we have a reason to. The first week I came in last place…best believe I am leading they pack now!! We continue to add friends each week and we love the challenge!

  • I work for a large retail store and I find it super easy to walk 10,000 steps a day … So I assume that I should really up my goal if I plan to loose weight . I just started to really watch what I’m eating and the fitbit has opened my eyes to what I eat , how I sleep and what I put in my mouth ……. Looking forward to a healthier lifestyle…… ????

  • Hi, Deana!

    Muscles have more weight than fat. If you’re actually feeling fitter, then you are on the right track! Way to go!

  • I work on a poultry farm and usually have 10000 steps done by 1pm. Most weeks i have a done about 100,000 steps. On my days off though i have to work hard to get to 10,000!!

  • I decided to lose 20 kilograms in 3 months . I set a goal to lose 8 in the first month , 6 in second . 6 in third . With the aid of fitbit and myfinesspal I am in the day 33 and I lost around 10 kilos ????????????????

  • Last Summer, I weighed the same as you and am only an inch shorter. My goal weight is 125 as well (are we the same person?!)
    I took a lot of effort due to a knee issue to get up to 10,000 steps a day. I’m not averaging 15,000. I started with shorter, slower walks and did what I could. If that was 1,500 that was great. Then I’d try to increase that with 1,000 a day for that week. Before you know it, you’re doing 10,000. Eventually, I stuck with 10,000 and just tried to get my heart rate up by doing it faster. I’m not at the point where I try to achieve10,000 before noon. Anything else is bonus. The lbs and inches have gone and continue to go. It’s all about modifying the plan for you and constant modification.

  • I survey for a living and I average 7,100 steps a day. I find it very difficult to believe 10,000 steps a day is a goal for people with full time desk jobs. I walk a lot everyday for work and in 8 hours will achieve approx. 17,000 steps but this is an all day job. Anyone who claims 10,000 should be a daily average needs to check the published data from experts. I think the comment of 8,000 is more realistic.

  • I have discovered that using the stair climber at the gym doesn’t give you the 10 floors that is recommended. Also, the floors only count when going upstairs. I gave to go up and down 10 times to get 10 floors. But at least it does add to my step count.

  • As far as the numbness you should ask your doctor.

    Holding onto the treadmill will cause you not to get an accurate step count. Fitbit is worn out the arm. It counts your steps based upon arm movement. It counts my steps well on the elyptical because my arms move. If on the treadmill I have to keep the arm with the fitbit free to move. Pushing a cart at the grocery store I won’t get any steps. Holding the rail going up steps I won’t get steps or floor.

  • Try logging everything you eat. To lose weight you have to burn more calories than you eat. Pair fitbit with my fitness pal and set a goal to lose about two pounds per week.

  • That sounds like a reasonable goal, especially if you have a job that keeps you moving. I am a delivery driver, so I am loading and unloading my truck daily.

  • I can’t stay still with the fitbit… I LOVE IT!!!!!

    I step while doing the dishes… cooking… cleaning… and even when drying and straightening my hair. I get between 1000-1100 steps just when doing my hair… LOL

  • It sounds like you are eating to many calories a day or you have a thyroid problem. Too much salad dressing is bad with tons of calories. If you don’t have a thyroid problem it’s the foods you are eating. You need to watch your calorie, fat, and carbs intake. If that don’t work with the walking then you need to see a doctor. Good luck!

  • I look forward each day to my walking in the morning, it makes the rest of the day easy. it also helps to live in FL

  • My hubby only does 200-400 steps a day. He has heart issues, arthritis and is obese. He’s also 63 and retired with no hobby to speak of. He drove a truck for 30+ years. A good goal for him would be 450-500 steps a day.

    Still with all of this, I would never put him or anyone else down for trying to improve their health.

    Now I personally still work, am on my feet at least 8 hours a day, am severly anemic (my blood count Avg is 9.5), and have osteoarthritis resulting from a full ankle replacement 10 yrs ago. My average steps are about 4700-5000 on a work day.

    I really hope that everyone benifits from the device and doesn’t feel the need to embarrass anyone else. Kudos to everyone for whatever amount of steps and awareness they achieve!

  • I concur with Guy… You can exercise a ton and not lose, but eat healthfully and you can lose without exercise. Obviously doing both is best – so way to go keeping at it! And remember… Its not just calories, but the type of calories!!! Tools like myfitnessspal are awesome and tracking is key ~ imho

  • don’t give up hope. stay positive. make sure you are getting enough sleep and just roll with it. the hard work will pay off.

  • Absolutely love my fitbit!!! It has helped me understand how inactive my job as a jeweler really is! Great eye-opener on understanding why my diet had stalled. I have made a few small changes like only allowing myself to watch TV while on the treadmill. If the political news gets my blood pressure up, I amp up the pace. I am now setting a 20,000 daily step average. I love how easy it is to log and see how much water I have consumed. I love, love, love, my Charge HR and recommend it to everyone!!!

  • I got a fitbit zip for my wife who had lung surgery recently. She lost 6kg during the episodes and I wonder will fitbit help her recovery? For now she will not use it. I am trying to persuade her that the fitbit zip will help her stick to exercise/calorie regime that was prepared for her.

  • I am a nurse and 10K a day is a breeze to hit… go go go all day long! On my days off I struggle to hit 5k. Thankfully, I’m only off work 2 days a week. I love the fit it app because I can track my food, which is what I need help with!

  • Marvelous golf day, 11,000+ steps with a brand new total hip replacement on 2/10/15, it works real good all 18 holes.

  • Don’t forget muscle weighs twice as much as fat and walking will definitely be building muscle! Don’t loose motivation keep going :) and maybe try measurements as well as kg. I do both once a week!

  • I was given my Fitbit for Mothers day and just live it. I love competing against myself. I have been using it for a week now and average 13000 steps. What would I record strength training under?

  • For my fellow desk job people… I have found switching out my desk chair for a yoga ball, and biyncung in it while worming helpful in getting my daily step goal. It also is great for the buns 😉

  • In my line of work I do walk a lot but I do my 10,000 daily but I push myself to hit 13,00 to 15, or per day I love it so much I received it as a gift for Christmas every since then I always have it on I track my water intake too

  • I found it fairly easy to achieve atleast 20,000 steps easily. However I am also a sophomore in high school where I spend most of the beginning of my day sitting in 4 classes for 1 1/2 hours each. Before I get home from school I am still able to easily achieve 10,000 steps. All thanks to my Fitbit for support.

  • I too have a desk job. I have set a goal that every 15-20 minutes I am up and walking around the office to help get my miles in. I have also learned instead of emailing someone I get up and go ask them in their office. At lunch time I take walks for 45 minutes to add to those miles. I also work in a three story building and instead of taking the elevator I take the stairs. Have found that by doing that I am actually getting my 10 flights of stairs in for the day. I have also learned to park the farthest away I can from the building. Just remember…….one day….one step at a time. You can do this….we can do this. I believe in you.

  • I use the Fitbit on my dominant wrist and still wear a watch on my regular watch hand. That way I don’t have to tap the Fitbit to see the time. It seems to be working fine. You just have to tell it that you are using it on your dominant hand so that tracking takes that into account.

  • I recently decided to buy the Fitbit Charge HR to monitor myself at work.
    The reason for this is that last year during hot weather rapidly lost weight in a month which was concerning as no matter what I ate, no amount of food helped me to stabilise my weight. I had to resort to protein and weight gain shakes in the end.
    The results from the Fitbit have shocked me and at the same time amazing.
    I am 42 and own a fencing and landscaping business, on the tools and comfortably reach
    25 – 32000 steps per day and over 4000 calories each day.
    Would never have thought this and hoping the data from the Fitbit will help me with my diet and would recommend Fitbit to anyone.

  • My first day with my fitbit I log over 13,000 steps just doing my job as a HVAC technion. I just love the technology that tracks a healthy way of life . Looking forward to reaching my weight goal by August.

  • Just under a week at 6 days I have done a total of 86k steps so around 35 miles under a week is this a good amount to lose weight at?

  • Re: a pound of muscle vs. a pound of fat.

    A pound is a pound and a pound of one type cannot weigh more than another type.

    A pound of feathers equals the same as a pound of nails. I think people are referring to density, not weight

  • I love my fitbit flex. I have been using it almost 6 weeks now and have lost 30 pounds. I use it along with another work program and I love it.

  • You may actually need to eat more, not less. Try having protein, fat and vegetable at each meal and see if that helps. Fat, in particular, makes a big difference – olive oil, coconut or avocado oil, or butter. I’m getting this from the advice of the primal folk, particularly Mark Sisson at Marksdailyapple. I’ve found that eating too little causes me to gain or, at least, not lose weight.

    The other thing to check out is whether you are in better shape, clothes fitting better, etc. even without weight loss. Gaining muscle, as you probably know, can increase your weight.

  • Wow !!!! I’m amazed with this Fitbit… I have a regular desk job and dnt do ever much walking in till now. This gives me Motivation to want to move around more now.

  • Something is wrong. My FitBit no longer syncs to my phone app. I’ve changed phones and gotten the new upgrade, still it won’t register my steps, sleep or track my exercise.
    Now what do I do from here?

    • Hi Leighanne! – Thanks for reaching out. Please kindly check if your new phone is a supported device here: fitbit.com/devices. If your phone is a supported device, please let us know which app you’re using (Android, IOS, or WP). Looking forward to your response!

  • I am glad to inform that I fixed target of 10000 steps per day. For last 3 days I reached my target without much effort. Morning 30 minutes and evening 30 minutes. I am 68 yrs old.

  • I am so grateful for these forums. I recently was gifted a fitbit and did not have to go through the trial and error of linking to MFP. I did that on day 2!

  • I purchased the fitbit one week ago today. It has made me so conscious of exercising and getting in my steps and focusing on calorie intake that I have lost 5 pounds in 6 days. This device is incredible.

  • I got my Fitbit Charge from Kohl’s, and I love it. I’ve been wearing every day since we started carrying it and it’s really gotten me to be more mobile. I find that all my Fitbit friends get mad at me though because I am a retail supervisor, so in my job I am constantly moving and hit 25-40k on a regular basis and no one accepts my Fitbit challenges anymore… I was wondering if the HR tracks steps more accurately in some way because I feel like my steps shouldn’t be this high when some people are having issues reaching 10k. Any suggestions?

    • Hi! Happy to hear you love the Charge! The Charge is designed specifically for your wrist. If you move your body a lot and not your arms (or vice versa), you may get a slight difference in activity than you would see on clip-based trackers. Since you’re constantly moving during your job, the tracker will pick up on your motion patterns and give you credit for it. For more info, please see: help.fitbit.com/articles/en_US/Help_article/How-accurate-is-my-Charge. Hope this info helps!

  • Salads & veggies are good, but You need to eat lots of protein to help maintain your energy level, build new muscle & burn calories. Cut down on the carbs & eat more proteink you’ll see that weight loss.

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