Step target—sit less and move more
Prolonged sitting increases your risk of an early death and also increases your risk of blood clots, diabetes, heart disease, cancer, and obesity. Believe it or not, your daily workout does not protect you from the problems of prolonged sitting. Even people who are very fit have a higher risk of illness if they spend a long time sitting every day.
Fitness alone isn’t enough. The key is moving throughout the day!
Activity Target: The Performance Triad step goal is 10,000 steps per day.
Moving during the day, in addition to physical training, is necessary to lower the risk of cardiovascular disease and other health conditions. If you spend over 6 hours per day sitting, then you are at risk!
Simple tactics include taking a walk break, standing up to stretch, or taking the long route to the restroom. Walking 10–15 minutes every hour increases blood flow, burns calories and helps to maintain a healthy weight.
Did you know that a 1 mile walk is about 2,000 steps?
Americans take about 5,000 steps per day; however, researchers recommend taking at least 10,000 steps (about 5 miles) per day for a good health and closer to 15,000 steps per day if you are trying to lose weight.
Children need more—boys between the ages of 6–12 years need 15,000 steps per day, and girls in the same age range need 12,000 steps per day. If you take a 2.5 mile walk every night on top of your regular activity you probably are close to or above the 10,000 step target. For adults, and for most Soldiers, the 10,000 steps daily is a good baseline goal, and for those already reaching that, we have a plus goal of 15,000!
Step goals for different age groups
Daily Step Goal|
Adults (18 and over)||
(Those already at 10,000 can strive for the Activity Plus goal of 15,000 steps.)
I’m a Soldier! I get 10,000 steps before breakfast!
Great job! However,
the goal is to move throughout the day!
Activity Plus Target: Add 5,000 steps per day to reach the Performance Triad step activity plus goal of 15,000 steps.
If you get more than 10,000 steps per day, set your goal higher! Set your sights on the Activity Plus Target of 15,000 steps or challenge yourself or your friends to 20,000 steps per day if you can make it!
Your phone or a Personal Readiness Device (PRD) can help you log steps and track them over time to see if you are meeting your goals.
Unit and group challenges can keep you motivated to continue exceeding the standard! Keep track of your fitness level!