Walk 10,000 steps a day
A manageable way to increase your energy and fitness levels is
to keep a track of how far you walk each day and to increase it
little by little. A programme called "10,000 steps a day"
is encouraging people, through measuring the number of steps they
walk, to reach 10,000 steps every day. While that may sound like
a lot, it turns out that even the most sedentary person logs about
2,000 to 4,000 steps, just doing the minimum basic daily activities.
A typical busy woman may do 5,000 to 6,000 steps. But to reach
10,000, you still need another 4,000 steps or so (about 30 minutes)
of walking.
If you don't want to spend your whole day counting, you'll
need a pedometer to help you!
Try the following ways to extend the distances you walk:
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Take the furthest parking space.
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Take the stairs.
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Take friends/clients for a long walk instead of "doing
lunch."
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Walk in place while watching TV.
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Walk for 10 or 15 minutes if you're lunching on your own.
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Walk around when you're waiting for a bus/taxi/train/appointment
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Walk while on your portable phone.
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Deliver memos on foot, instead of e-mailing nearby co-workers.
Recruit some more people to join in the challenge of walking 10,000
steps a day. Weekly, not daily totals work better for some people,
aim for 70,000 steps a week.
NOTE: When you are wearing your pedometer, so that every step is
recorded. make sure it is unrestricted and free to move. It is normal
to hear a clicking sound with each step.
Comments by a study group following the 10,000 steps programme:
1 I reduced my stress levels
2. It was very easy to just put on the pedometer and check it during
the day, it really works.
3. I never thought I could get to 10,000 steps a day, but just by
tracking my steps and increasing 10% a week, I was able to do it!.
4. I was surprised to see that it became a habit after just a short
time.
5. My whole family wanted pedometers and they also increased their
steps.
6. Just by removing the remote controllers, we picked up 400 steps
7. My dog is healthier then ever. (I wore the pedometer not the
dog!)
8. Walked with my husband and we had time to really discuss a lot
of new topics and it brought us closer together.
9. Everyone in the office bought pedometers and now we have a competition.
10. It is simple, easy and it works.
11. I have more energy and my blood sugars have never been better.
Now my doctor is wearing a pedometer.
12. My blood pressure is down to normal
13. My clothes all fit better
View
the full study on pedometers with the health results
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