How to decide how many steps to pledge

Everyone is different, so the number of steps you normally take will vary widely from person to person. The Asthma UK Step Challenge is all about setting your own personal target. This is your challenge. Your way. The key is to challenge yourself by aiming to take more steps in October than you normally would. See below for our top tips on deciding how many steps you want to pledge and ideas to get you to your target.


Choosing your steps target

You can decide the number of steps you’d like to pledge based on the distance that you’re aiming to walk or the amount of time you’re planning to walk for.

Choosing a step target based on distance (kms / miles)

One way to calculate your steps is to plan on walking a set number of kilometres or miles in October. While it will vary slightly depending on your stride length, you can use our rough guide below to convert the distance into steps.

1 km = approximately 1,300 steps
1 mile = approximately 2,000 steps

Choosing a step target based on time (minutes)

If you’d rather base your steps on time rather than distance, here’s a general rule of thumb – although it depends how fast you naturally walk!

20 mins walking at a moderate pace = approximately 2,000 steps (or 15 minutes if you walk a little faster).

Using a wheelchair?

We recommend using a bicycle odometer to measure the distance you travel. As a general guide, each meter you travel equates to 3 steps. That means every kilometre you travel equates to 3,000 steps, and every mile equates to 4,850 steps.


Measuring your steps

There are  several  ways for you to track your steps, pick the one that suits you best.

Smartphone apps

Most iPhones and Androids have free health apps installed on them. Alternatively, you can download a free walking or step counting app, there are lots to choose from.

Pedometers and odometers

You could use a basic pedometer to count your steps. These are readily available to buy both  online or in your local sports shop.  If you are taking part in a wheelchair, we recommend purchasing a bicycle odometer from your nearest bike shop.

Tracking sheet

Download our Tracking Sheet to keep a record of your steps and work out your grand total. Why not stick it up at home or at work to show everyone your progress and motivate them to donate!


Ideas on how to get your extra steps in

There are so many different ways you can increase your step-count, the most important thing is to find a way that suits you. Here are just a few ideas:

Walk to work

Worried that you don’t have enough time to fit in your walking? Why not replace some of the time spent on the bus, tube or car by walking some of the journey? You don’t have to walk the whole way; you can just hop off the bus a few stops earlier or park the car a bit further away!

Lunchtime strolls

Whether you work in an office, look after the kids or spend your days frantically working your way through your to-do list, it’s important to take a break. What a perfect excuse to get some fresh air and go for a stroll. Raining? Don’t worry, you could always do a few flights of the stairs…

Put on those dancing shoes

Increasing your steps doesn’t have to be restricted to walking. If you’re after a night out and want some motivational music to help you along, simply grab some friends and go out dancing!

Netflix and… step

Finding it hard to tear yourself away from the TV? Maybe you don’t have to! Whether it’s taking a walk around the block while the ads are on, or walking on the spot while watching, there are lots of ways to avoid missing that all important season finale.

Mixing it up

The Asthma UK Step Challenge isn’t just about walking; we challenge you to make it your challenge. Whether that’s walking, jogging, wheeling, climbing or skipping, the point is to challenge yourself while fundraising to help stop asthma attacks and cure asthma.