Take 10000 Steps

Take 10000 steps a day! Are you looking to lose weight and get in shape?  We all know that diet alone will not do the job.  We must find a way to move our bodies to generate some calorie burning. Calorie burning = fat burning. There are many different exercise routines to consider.  One of the best ways to lose weight and become healthier is by incorporating a simple walking routine into your everyday life.  Walking is very natural and also the easiest exercise to begin with. Sure you walk everyday but by being focused on the amount of steps that you take you will reach your goal more quickly. 

Doctors recommend that you take 10000 steps a day to gain the benefits of walking and improve your health. Many people prefer to start with a walking program instead of choosing to participate in intense cardiovascular activity, especially those who have been sedentary and need to start slowly with exercise.  You will be pleasantly surprised at how fast your fitness level will increase just by walking.

Walking can have a big impact on your health.  Take 10000 steps you say! It sounds like a lot to do in one day.  It can be broken up into smaller segments throughout the day.  Start out low and aim for 3,000 steps if you have been very inactive lately (which is a large percentage of the population!) or if you have other health issues that need to be considered.  Then gradually increase the number of steps weekly until you reach your take 10000 steps goal. 

How do know how many steps you are taking?  Well, you can count how many steps it takes to walk your favorite path in the neighborhood going one way then double it taking into consideration that you do have to walk back.  Then each time you go a bit further just mentally add on the number of additional steps.  That may be the hard way but for some folks that is a very conscious and concrete method of being aware of your steps. 

Another way is to measure the distance of a mile.  To walk a mile would take about 2,000-2,500 steps.  Tip: Walking a mile will also burn about 100 calories for a 150-pound person. If you use a treadmill to take 10000 steps the computer onboard will keep track for you.  It will also tell you the amount of calories you burned and distance traveled. It will keep track of your heart rate as well. You can even set the memory to keep track of and show you your daily progress.  Having a visual like that can be very motivating.  You can create other visual progress aids, too.  Take a ‘before’ photo of yourself.  Make a chart and write down your daily progress.  Over time you will be able to see the changes in your body in the mirror and in how your clothing fits and feels – that’s the best visual of all!

Another great tool to use is a pedometer.  Pedometers come in all price ranges with capabilities that range from basic step counting to more advanced features such as keeping heart rate and respiration records and even alerting you to dehydration and fluid loss.  A basic one is all you need to start with.  Clip it onto your waist/hip area and let it keep track.  All of your steps count – walking to the parking lot, walking around the market, going to and from errands, etc.  They do add up. 

If you are a beginner, very sedentary, recovering from illness or very obese then you may want to begin your walking program by counting minutes rather than steps.  Start with a short 10 minute walk 4 to 5 times a week. That is just 5 minutes down the street and 5 minutes back.  Then each week add just 5 more minutes to your daily walk and by months end you have reached a 25 minute walk.  Your legs will feel stronger and you will have made much progress. As you improve you can start counting your steps rather than the time, but really it doesn’t matter which method you choose as long as you keep walking. Always clear it with your doctor whenever starting any new fitness or exercise program if you have any underlying health issues.  Chances are your doctor will tell you that walking is the best remedy for what ails you!

So – do you think you can take 10000 steps a day?  Are you up to the challenge? Join the millions of people who are out there walking for fitness. To your health!  Learn more about the wonderful walking benefits in the next post!

10,000 Steps a Day to Your Optimal Weight: Walk Your Way to Better Health