10,000 Steps Per Day Is a Must In Any Exercise-ProgramSteps (walking) is a must in any exercise-program Give Your Steps a Reality Check The average American only takes about 3,000 to 5,000 steps a day. That’s not enough! For optimum health, you need at least 10,000 steps a day. To lose weight, you need to bump that up to 12,000 to 15,000 steps a day. But unless you’re some kind of savant, you can’t count those on your own. That’s where a pedometer comes in. Researchers say setting goals by your steps rather than by minutes is the best way to make sure you’re getting enough exercise. A University of Tennessee study showed women who walked briskly for 30 minutes only averaged between 8,270 to 9,505 steps on those days. On the days they didn’t exercise for 30 minutes walking, they took just 5,597 steps. So set your goals in steps tallied by a pedometer to make sure you’re reaching your activity quota. Remember, just because you feel like you’re on the run all the time, doesn’t mean you’re actually getting exercise. Most errands are done in cars. And a lot of work is done sitting in front of a computer. So more of us are considered sedentary than we’d like to admit. Here is some sobering information: Walking less than 5,000 steps a day is considered “sedentary.” Walking 5,000 to 9,999 steps a day is considered “low to somewhat active.” Walking 10,000 steps or more is “active.” Just how far is 10,000 steps? Based on an average adult stride of 2 ½ feet, 10,000 steps equals about 5 miles. As you begin your program, remember to start slowly. No one wants to be labeled sedentary. So get moving. Clip on that pedometer and go! Use a pedometer to motivate you. Wear a pedometer for two weeks to find out your average daily “baseline.” Then, each week, set a goal to increase your daily steps by 500. Make your exercise-program fun or a game. Try to beat your past records. Or partner with family or friends to see who can take the most steps each day.
Get creative in ways to add more steps. As you find more ways to sneak in more steps in your exercise-program, it’s almost addictive to watch the numbers on your pedometer increase! And larger numbers mean a smaller you. Increasing steps (walking more) helps increase energy, reduce stress and improve weight management. To get you started, here are a few simple suggestions for your exercise-program: Take a walk with your spouse, child, or friend after dinner. Walk the dog — he’ll love it! Pace around while you’re on the phone. Use stairs rather than elevators whenever possible. Park further away from the store, or better yet, walk to the store. Go window shopping. Explore the parks in your city or neighborhood. Take an activity break at work — walk around the parking lot or building. Walk over to visit a neighbor. Walk around the field while your child is at sports practice. Walk across your office to personally deliver a message rather than call or e-mail. You’ll be amazed at the number of steps you’re adding by just incorporating some of these simple practices into your daily routine. Remember to: Figure out your average daily “baseline Add steps gradually – we recommend an increase of 500 steps per week Work your way up to 10,000 steps daily Watch the weight come off by combining a superior weight loss supplement and a “Step-by-Step” Walking Program.
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