One Foot, Two Foot
Posted on March 25, 2011
Walking is a great form of exercise, whether you’re a beginner or a seasoned athlete. It’s accessible. It’s inexpensive. It doesn’t require any bulky or costly equipment. And it’s something that nearly everyone can do. Studies suggest that walking 10,000 steps a day is in the “ball park” for weight management; 10,000 steps is equal to about 5 miles. People who wear a pedometer walk about 2,000 more steps a day or about a mile more than those who don’t. That burns about 100 extra calories a day!
So, tie up your laces, grab a pedometer and start walking.
Clip a pedometer to your waistband and wear it from the time you get out of bed until you go to sleep at night. Keep track for several days, then take the highest number of steps and use this number as your baseline and initial daily goal. Proceed to walk the that amount of steps every day for a couple of weeks.
At the end of the two-week period, review how many steps you walked each day and determine if you are ready add another 500 steps to your goal. Now, walk the new number of steps over a two-week period. Then re-evaluate and increase by another 500 steps. Set a goal to reach 10,000 steps per day.
Ways to increase your steps:
- Take 100 steps around your office or home about every hour. Program your computer to remind you when it’s time to take a break.
- At the office, don’t e-mail or call anyone within 400 feet of you. Instead, walk to that person and talk.
- Host “walking” meetings.
- Avoid elevators and escalators – use the stairs instead.
- Park farther away from the entrance at stores and the office.
- Take a couple of quick laps around the mall before you start shopping.
- Walk one block; about 200 steps.
- Make an after-dinner walk a family tradition.
- Walk to your neighbor or friend’s house instead of calling.
- Walk while you talk on the phone.
- Take a brisk 20-minute walk during your lunch break; about 2,000 steps.
- Walk four laps around the high school track; 2,000 steps.
What are some of the creative ways you are able to increase your daily number of steps? We’d love to hear what they are.
“So be sure when you step, Step with care and great tact. And remember that life’s A Great Balancing Act. And will you succeed? Yes! You will, indeed! (98 and ¾ percent guaranteed).” Dr. Seuss
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