10,000 Steps a Day: Using a Pedometer
How to Fit Exercise In
What is a Pedometer?
A pedometer is an instrument about the size of a pager. It can clip onto your belt or fit in your pants pocket. The pedometer keeps track of the number of steps you take based on body movement. Some pedometers can also keep track of the amount of calories you burn. The calories burned it based on the distance you walk, the number of steps you take, and how intensely you are walking.How Many Steps Should I Take?
Most say that 10,000 steps a day is good for life-long health. With a 2.5 foot stride, 10,000 steps would be about 5 miles. Of course, the more steps you take the better. In the table below you see how taking more steps can make a difference for better health.
For long term health and reduced chronic disease risk:
10,000 steps a dayFor successful, sustained weight loss:
12,000 - 15,000 steps a dayTo build aerobic fitness:
Make 3,000 or more of your daily steps fast.PBS—America’s Walking
http://www.pbs.org/americaswalking/gear/gearpedometers.html
If you’re looking to just sustaining your health, 10,000 steps a day will be perfect for you. However, if you want to lose weight eating a healthy diet and taking 12,000-15,000 steps will be better. To strengthen your heart try speeding up your steps!
How Can I Increase my Steps per Day?
There are plenty of things you can do to increase your steps. Use your own imagination to think of ideas that fit in with your life.
- Take a walk with your spouse, child, or friend
- Walk the dog
- Be a “double stepper,” take two steps instead of one when going upstairs
- Use the stairs instead of the elevator
- Park farther from the store, better yet, walk to the store
- Get up to change the channel
- Window shop
- Plan a walking meeting
- Walk over to visit a neighbor
- Get outside to walk around the garden or do some weeding
- Take a walk on your lunch break
Keep track of your steps for the first few days you try a pedometer. So see how far you go in a single day. You might be surprised at how many steps you are taking or not taking. This can help you set your own goal for how many steps a day you want to take towards better health.
Disclaimer:
Exercise is not without its risks and this or any other exercise program may result in injury. To reduce the risk of injury in your case, consult your doctor before beginning any exercise program. The advice presented is in no way intended as a substitute for medical consultation. The Utah County Health Department/WIC Program disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.
