Shape Up America is a nonprofit organization founded in 1994 by former Surgeon General Dr. C. Everett Koop to encourage Americans to increase their daily activity. Shape Up America created its 10,000 steps program to give people a simple way to determine if they are getting enough exercise each day. While the effort encourages the use of a pedometer to track daily steps, you can still track your daily steps even if you use an exercise bicycle or stair climber.
Record the calories burned or miles biked as listed on your exercise machine after you’ve completed your workout. You will use that information, along with the following conversions, to calculate your steps: One mile equals approximately 100 calories; 100 calories equals approximately 2,000 steps.
Use the following formulas and a calculator to figure your approximate steps: Number of miles times 2,000 equals your number of approximate steps. Or Number of calories divided by 100 times 2,000 equals your number of approximate steps.
Use the following process to determine your true number of steps. Start by using masking tape and a tape measure to mark the start and end point of a 30-foot straight line.
Begin walking a couple of feet before the starting point so you can get into your normal walking stride. Count the number of steps you take until you reach the end. Write this number down.
Calculate how many steps you would take to walk a mile by using the following formula: Number of steps you took in 30 feet times 176 equals the number of steps you would walk in a mile. (30 times 176 equals 5,280, the number of feet in a mile.) You can then use your answer to calculate how many steps you’ve taken when using your exercise bike or stair climber with this formula: Number of miles biked or climbed times the number of steps you walk in a mile equals the exact number of steps you’ve walked.
If you've been leading a more sedentary lifestyle, Shape Up America recommends you start with a goal of approximately 3,000 steps per day and increase your goal by 500 steps each week until you reach 10,000 steps a day.