Walking IS Exercise
The hardest thing about starting any fitness program is developing the habit. The average person takes 900 to 3000 steps a day while going about their daily business including walking to the car, walking around the grocery store or walking across the room to toss something in a trash can. But whether a person is walking 900 steps or 3000 steps a day, it’s not enough and that is the premise behind the 10,000 steps a day program.
It can take up to six months to develop the ‘habit’ of walking regularly and as little as six days to fall out of the habit. So it’s important to make a commitment in the beginning and maintain that commitment. Commitment in this case means not only adding steps to your day, such as parking further from the store, office or mall, but also adding new activities such as a morning or evening walk or utilizing a treadmill.
What Is 10,000 Steps a Day?
Getting started on the 10,000-step program requires only a pair of comfortable walking shoes, loose clothing, a pedometer and the desire to make it happen. Begin by using the pedometer to measure daily steps for 7 to 14 days and keep a log. Whether you walk 4000 steps or 400 steps a day, keep track. Because the number of steps can vary, it’s good to have a wide sampling and then take the day with the highest number of steps and make that your daily step goal. So if you’re highest number of steps was 3500, then 3500 steps is your goal to hit every day in the beginning.
It’s important that once you’ve selected your initial goal number to meet that number every day. Some days it may be less, but try to make it to that goal. If after two weeks, you are comfortable at that level then it’s time to add another 500 steps a day. By increasing slowly, every couple of weeks, you allow your body time to adjust and adapt to the increase. At this rate, starting at 3500 steps a day, you will achieve the 10,000-step goal in 26 weeks if you increase 500 steps every 2 weeks.
10,000 steps is approximately 5 miles, so if you’re just not that into walking, you can adjust your program accordingly. For example, if you prefer biking, burning 100 calories is about 2000 steps, so to achieve your 10,000 steps you have to burn about 500 calories.
Why 10,000 Steps?
10,000 steps are the goal because the average sedentary person walks less than 3,000 steps a day at maximum. But it’s not just the steps themselves, it’s the way of thinking, acting and being. By making the commitment to 10,000 steps a day, a person is increasing their level of activity through the most common form of exercise: walking.
Walking is very easy and 10,000 steps a day burn 500 calories. 500 calories may not seem like much when the average venti nonfat mocha from Starbuck’s has 390 calories and the average fast food meal has more than 700. But increasing your level of physical activity increases your metabolism. A metabolism that runs at peak can burn calories more efficiently.
10,000 steps are a goal, a program and a way of life. It promotes a healthier lifestyle with real, achievable goals that don’t require an expensive gym membership or the purchasing of a lot of equipment. Achieving 10,000 steps only requires a good pair of running shoes, a pedometer, the will to succeed and a little creativity.
How Do You Step It Up?
· Keep the remote next to the television; get up to change the channel.
· Take your dog for long walks.
· Take a long walk by yourself, with a friend, a neighbor, your child or your spouse.
· Don’t drive around in circles looking for a parking spot, just park further out and walk the extra steps.
· Skip the elevator and take the stairs.
· Take a walking lunch break or fifteen minutes to walk a brisk circuit.
How Do You Keep It Up?
Walking can clear the mind, while exercising the body. Don’t be discouraged if the thought of a lot of extra steps is daunting. A beginning weightlifter can’t be expected to pump 400 lbs nor could a first time swimmer imagine swimming a relay race. As with anything, it’s practice, practice, and practice. The 10,000 steps promote that practice through increasing your level of activity incrementally.
10,000 are a goal. 10,000 burns 500 calories and covers 5 miles. 10,000 steps are a signpost on the road to better health, fitness and self. So whether the goal is endurance, weight loss, muscle tone or simply maintenance, it only takes one step to get started towards the mark.
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