Getting in your 10,000 steps

To burn 500 calories a day, you need to walk 10,000 steps a day. It can seem like a daunting target, but by making small tweaks to your daily routine, you'll soon find the magic number is within reach.

Here are some things to keep in mind: one mile is equivalent to 2,000 steps, and it takes about 20 minutes to walk. You’ll need to walk about five miles to complete 10,000 steps. Below are tips that will help you focus on reaching this number:

Use a pedometer to count the number of steps you take. It records each time the hips move up and down. You can use a pedometer watch or an app. Aim to check it a few times each day to see your progress. If you're short on steps, it might motivate you to take a walk during your lunch break or an after-dinner stroll.

Add 300 steps every day. Don’t start walking 10,000 steps right away. Just like any other exercise routine, start moderately then gradually increase your intensity. Aim to add at least 300 steps every day. Keeping records of your daily steps will also help you improve; keep a journal in which you log your daily step totals.

Walk at a high intensity. The faster you walk the more calories you’ll burn. You should be able to hear yourself breathe as you walk. Increase the pace if you are breathing normally.

Fit in extra steps by:

• Getting off the bus/train one stop before your usual stop and walk the rest of the way home

• Parking further away from the office, then walk

• Walking kids to school or to the bus stop

• Using the stairs instead of the elevator

• Going for a walk with a friend or walk the dog

• Walking to a co-worker's office instead of calling or emailing

• Going for a walk instead of watching TV or scrolling through your Facebook timeline

• Using different walking routes to avoid monotony