Al Roker's 5 tips for hitting 10,000 steps a day

After his 2020 prostate cancer surgery, weatherman and co-host Al Roker started walking as much as five miles a day at his doctor’s recommendation, he told colleagues at the TODAY show. But it wasn’t until 2022, that he realized how much his walking habit helped him.

Hospitalized for blood clots and gallbladder removal in 2022, Roker’s doctor told him “the physical condition I was in because of the walking—because of the cardio—that probably helped save my life,” he said on TODAY in January 2023.

Roker, 70, has faced numerous health challenges, including a 2002 gastric bypass surgery, but his walking habit keeps him strong—he even wakes up early to get his steps in, he says.

“I get up in the morning and I try to do a mile before I leave for work on a treadmill,” he told DailyMail.

Getting 10,000 steps in a day is not easy for everyone. That’s why Roker employs these five mindset shifts to get himself moving.

Exercise is an opportunity for self-care

Roker claims he doesn’t enjoy exercise, but views his solo walks as self-care time.

“When I go for a walk, I like the solitude, because I’m surrounded by people all day, and I love them, but that gives me a chance to kind of recharge, reset, take in nature,” Roker told TODAY.com. “It’s a special time, and so you need to find those times for yourself.”

Making time for daily walks can be tricky with Roker’s busy schedule, but he blocks off part of the morning to fit in exercise, which leaves him feeling better so he can be better for everyone around him.

“I try to do it early in the morning, because there are no meetings, there are no phone calls, there’s nothing going on,” he added. “I try to put myself as a priority, at least my health as a priority, because if you’re not good for you, how are you going to be good for those that you care about?”

No excuses

Over two decades ago, Roker weighed 340 pounds. For years, he said, he used to make excuses not to exercise. But now, he sees health, exercise, and his own well-being as some of his main priorities.

Hard to believe it was 20 years ago today, I wore these jeans to my #gastricbypass at 340 lbs and here I am today. It’s still a struggle but I’m never going back. I may have setbacks but I work on it ever day pic.twitter.com/9YJgrVxN6Z
— Al Roker (@alroker) March 16, 2022

“It’s a matter of just prioritizing your time. We tend to make excuses for why you can’t do something, and I think you just need to make you a priority,” he told TODAY.com.

Roker makes walking a priority no matter where he is, even if it means walking around the airport before a flight or taking meetings while walking on a treadmill.

He admits having that kind of determination isn’t easy, which is why he tries to eliminate excuses from the conversation entirely.

“I sometimes have to have a talk with myself. ‘Look, you got to get up. You got to get out,’” he said. “Because we are very good at making excuses for why we don’t do something, it’s harder to make an excuse why you need to do something. So I like to let other people know you’re not alone.”

Accept where you are on your journey

Roker said being realistic with where he is in his own health journey is what’s helped him stay consistent.

“I think you need to find your level and then enjoy that level, and then maybe you feel good enough to move to the next level.”

A part of his success means accepting mediocrity, he said, and being okay with not being as far in your health journey as you’d like. Because as long as you keep taking steps forward, you will reach that point one day.

“You don’t have to do everything all at once. Nobody does that,” Roker said.

Find sources of encouragement

Roker enjoys posting his walks and health journey on social media—specifically the Start TODAY Facebook group—with the knowledge that he is encouraging someone else to get up and move without judgment.

“The overarching theme is, is we’re in this together. You know that whatever you need from the community, they’re there for,” he said. “Some people just need a ‘Hey, way to go.’ Others need a real pep talk and if you look at the comments, you’ll see that people are getting [that].”

‘Something is better than nothing’

Roker celebrates all and any movement thanks to a mantra he heard from his wife: “Something is better than nothing.”

Some people feel that if they can’t get in an hour-long workout, run, or walk a certain distance, then maybe their workout “doesn’t count.” Roker used to be one of them, until his wife’s words changed his thinking.

“I really was one of those people: ‘Oh, if I can’t get out there for an hour or do four miles I’m just not going to do it,’” Roker said. “Well, maybe you don’t have time to do four miles. How about two? Something is better than nothing.”