Boost your activity by joining the 10,000 Steps Program! 10,000 Steps is a FREE, fun physical activity Program, providing tools and resources to help you move more each day. Walking is a simple and effective way to improve your physical and mental health, explore your surrounding and boost social connections. If you are representing an organisation, learn more at 10,000 Steps for Workplaces and Communities.
Get started, register as a 10,000 Steps Member:
Take the first step and become a member. After registering for free, you can connect your tracker, set a daily step goal, and begin tracking your progress. Becoming a member will support you to stay motivated and access tools to help you stay active and improve your health.
Step 1. Sign Up as a Member
Join 10,000 Steps by signing up and verifying your email address to access your personal account. As member, you can log steps and activity on the Dashboard, view step statistics, participate in monthly Challenges, and more. Already a member? Login to continue your journey!
Step 2. Download the App
Download the 10,000 Steps app for iOS and Android to track your daily activity and stay motivated to reach your activity goals. The iOS app integrates with Apple Health, while the Android app connects with Health Connect, making it easy to sync your steps automatically.
Step 3. Connect your Tracker
Get ready to start tracking your steps! You can use any step-counting device you have available, whether that is a pedometer, smart phone app or wrist worn activity tracker. If it tracks steps, you can use it! You can sync your steps automatically through the app or website, or enter them manually each day.
Physical Activity for Health
Regular physical activity is essential for maintaining both physical and mental health. Walking is one of the simplest and most accessible forms of physical activity, offering a wide range of health benefits. According to the World Health Organization (WHO)1, engaging in regular physical activity helps:
- Prevent and manage chronic diseases such as heart disease, stroke, type 2 diabetes, and various cancers.
- Improve cardiovascular health by lowering blood pressure and improving cholesterol levels.
- Support mental wellbeing by reducing symptoms of depression, anxiety, and cognitive decline.
- Maintain a healthy weight and support overall metabolic health.
- Strengthen muscles and bones, reducing the risk of osteoporosis and falls.
- Enhance mobility and physical function, particularly in older adults.
- Improve sleep quality and boost energy levels for better daily functioning.
- Increase longevity and overall wellbeing by reducing premature mortality.
Find More Ways to Move
10,000 Steps encourages you to discover more ways to stay active throughout the day:
- Take the Stairs: Instead of using elevators or escalators, take the stairs to boost your steps throughout the day.
- Walk or Cycle Short Distances: Opt for walking or cycling for short trips rather than driving as an easy way to stay active and reduce environmental poolution.
- Active Breaks: Take short, frequent breaks throughout the day to stretch or walk around, especially if sitting for long periods.
- Use a Pedometer or Activity Tracker: These tools can help you become aware of your current activity level and progress to reach a daily step goal.
- Incorporate Movement into Routine Tasks: Walk while talking on the phone, or stand and move while working on tasks that don’t require sitting.
- Get social: Arrange to walk with friends, family, colleagues or your dog to make physical activity more enjoyable and provide motivation to stay consistent.
- Parking Further Away: Parking farther from your destination is an easy way to increase walking distance without having to schedule extra time for activity.
10,000 Steps for Individuals
Our program is designed to help you stay active every day! As a member, you can access these features for free.
Track and Log Steps
Login to your Dashboard to set a goal and log your steps daily or add multiple days in the Step Log. Track your steps and discover new ways to stay active! You can view your progress over the last 7 days or take a closer look at your Step Stats.
Connect with Friends
Connect with Friends and family one-on-one through the Friends Leaderboard where you can share steps and keep each other motivated! To invite someone to the Leaderboard, they must be registered with 10,000 Steps first.
Create a Group
Create a Group of up to 20 friends, family or colleagues to step towards a shared step goal. Track your Group's progress daily, weekly, and monthly as you strive to reach your custom target together.
Join a Challenge
Take part in our Monthly Challenges and walk around the world for a chance to win prizes!* Choose a journey that fits your activity level, and step towards your goal by the end of the month, and track your progress alongside other participants.
Participate in Team Tournaments
If your community or organisation is planning a Team Tournament, you can participate! Tournaments are step Challenges where teams of up to 500 members log steps over a set timeframe. To join, your Coordinator will need to add you to a team.
Discover our Blog
Take a look through the evidence-based Learn & Discover Blog where you can explore the benefits of physical activity, motivation strategies, and tools to support long-term healthy habits.
References
- World Health Organization. Physical activity [Internet]. Geneva: WHO; 2024 [cited 2025 Apr 2]. Available from: https://www.who.int/news-room/fact-sheets/detail/physical-activity