Set a daily activity or step goal.
Jumping straight to a step goal usually fails; raising the daily average by a manageable percentage each week succeeds more often. Because each week's target builds on the last, the number of weeks required is a logarithm of the ratio between goal and current steps rather than a simple division. Converting the shortfall into kilometres makes the gap concrete: it is usually a walk of a specific, plannable length.
Progressive step goal
Extra distance = (target steps - current steps) x stride length / 1000; weeks to goal = ln(target / current) / ln(1 + weekly increase/100)
These figures are estimates based on population-average formulas and are intended for training and recreational planning only. They are not medical advice. Consult a qualified health professional before starting or changing an exercise programme, particularly if you have an existing medical condition.
It is a round marketing figure rather than a clinical threshold. Health benefits accumulate well below it, with much of the gain appearing between 4,000 and 8,000 steps a day.
Around 10% a week is well tolerated. Faster increases raise the risk of foot, shin and knee complaints, particularly on hard surfaces.
Walk a known distance, count your steps and divide. Typical adult strides fall between 0.65 and 0.85 metres.