Things You'll Need:
- 30 minutes a day
- Pedometer
- Step Journal (Keep up with your stepping activity)
-
Step 1
HOW MUCH DO YOU WALK NOW?
A pedometer would be helpful to keep track of what you normally walk. Some physicians are recommending you get 10,000 steps daily. If you're only at 2,000 steps - you've got a way to go.
The pedometer will help you keep track of what your average day is like. Pay the extra for a good brand name. Recommended would be the Yamax or Accusplit Eagle pedometers. (Listed in resourses). -
Step 2
UNLESS YOU LOG 9,000 to 10,000 STEPS DAILY YOU WILL NEED TO ADD MORE STEPS.
* The most practical suggestion would be to walk a mile a day more. If you do not currently walk, try 10 minutes in the morning and 10 minutes in the evening.
* When you're waiting for your coffee to brew, just step while waiting.
* Wii Fit has a good step program - you can actually step while you're watching a television show. The control will set a pace for you, you choose the time you'd like to step. (This is good to do while you watch the news.)
* Play with children and puppy dogs. The children don't care if you're older than they are - and the puppy dogs won't care at all - JUST PLAY, or take the dogs on an extra WALK. You'll get those extra steps in.
* SHOP - just walk around and browse the sales, other things you may need.
* STEP DANCE - just put on your favorite songs and step in a dancing way and the time will pass.
* PARK FURTHER AWAY - and walk further.
* TAKE THE STAIRS -
Step 3
YOUR PROGRAM
* Whatever your step count is right now - strive to add 2,000 steps to it. Once that becomes habit, look to add another 2,000 steps. Your goal is to get to 10,000 steps daily.
My husband works in a big huge warehouse and each work day he logs many steps. The weekends are more difficult. -
Step 4
IF YOU'RE LIKE ME....WHEN I STARTED
* My legs ached
* My knees hurt
* I was worried about my plantar facitis kicking in
I went to the doctor for a physical to make sure it was okay to add exercise into my sedentary lifestyle. She said, "Absolutely". I said, "But, Doc - I hurt and ache." She said, "DeAnna your body is not used to this movement. Keep it up and it will improve. Sometimes you will have to work through the pain."
Now I take Tylenol PM if I hurt a little bit, or overdo it. I make sure I exercise my feet so my plantar facitis will not flare up. When my knee pops, I put a little ice on it and keep on moving.
Also, I keep an extra pair of tennis shoes and socks in my office for walks at lunchtime.
It's not easy, but it is so worth it. Good luck on your endeavors. You CAN DO IT!!!!!
Stay positive - take it one day at a time - Know it will take time - don't use excuses.
Comments
gururaul said
on 3/27/2009 I brought a pedometer from walmart for $5 dollars in February to track my steps. Today is March 27th and I walk 9,000 to 12,000 steps a day and have lost over 13 lbs. Yes, it does take time to work up to 10,000 steps. But its worth it.
Gourmet2Go said
on 1/20/2009 Well written and informative, thanks
luv2blog said
on 1/18/2009 Great idea on adding 2000 steps!
veryirie said
on 12/30/2008 Adding 2000 steps doesn't sound too bad. I have a pedometer and I guess I should dust it off and get started. :)
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