How to Start a 10,000 Steps Exercise Program
On average, people walk about 1,000 to 3,000 steps a day in their ordinary activities. Health pros suggest we up that figure to 10,000 steps a day as one of the keys to healthy living. A 10,000 step program can be the path to physical fitness.
Instructions
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Keep count. Purchase a pedometer that clips onto your belt or clothes to keep tabs on how many steps your take during the course of a day. A simple online search for "pedometer" will give you dozens to choose from. Use the pedometer for a week to get your baseline -- the typical number of steps taken during your average day. Then set a goal for yourself to increase your steps (say, an extra 1,000 steps a day for a week), and use the pedometer to track your progress. Then add another 1,000 steps the next week and another 1,000 the next.
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Use everyday opportunities to walk a bit more -- take the stairs instead of the elevator (down is fine), walk to the mailbox or grocery store, go out for an evening stroll. Whenever you're about to get into your car, think: "Can I walk, instead?"
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Take care of your feet. Invest in good, comfortable sneakers. They don't need to be specially marketed as "walking shoes" (though those certainly wouldn't hurt). But as you build up to 10,000 steps a day, you'll come to appreciate the comfort and protection of a good pair of walking/running more and more.
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Use the gym as part of your walking routine if you prefer. Step classes, the treadmill, a stair climber -- anything that gets you in a walking motion -- all count toward your goal. Some machines will even keep count for you. Note, however, that pedometers do not always do well on stair-stepper and similar machines. You may have to "translate" your machine step count.
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Keep going. Once you reach your goal, strive make it a habit. After a few months of stepping, you'll feel great, and wonder how you ever got by without it.
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References
- Photo Credit Stewart Cohen/Lifesize/Getty Images
