Walking is one of my favorite activities. It is easy on my joints, it revitalizes my energy, I get vitamin D from the sun, it keeps me in shape, and I get to spend quality time with my dog. It is recommended that we should take 10,000 steps per day (approximately 5 miles). If your goal is weight loss, it is recommended that you work your way up to taking 12,000-15,000 steps every day. The average sedentary person only takes about 1,000 to 3,000 steps in a day. If you are only taking 1,000 steps per day, be sure to gradually work your way up. Your progression should be to add 500 steps per week to your daily step count. For example if last week you walked 2,000 steps every day, then the following week you should walk 2,500 steps every day. The next week after that 3,000 steps per day and so on.
Wearing a pedometer is great way to track how many steps you are taking each day. I wore a pedometer for many months to get into the habit of taking 10,000 steps in a day and to know what that feels like. Most sporting good stores have many different kinds of pedometers. Some are basic and only count your steps. Other pedometers actually calculate calories burned as well. They also vary in price, if you don't want all the extras, they can be relatively inexpensive.
If you are having difficulty in getting your steps in, here are some activities that may help up your daily steps (don't forget, all of your daily activities count including your workout counts):
- Take the stairs whenever possible
- Park in one of the furthest parking spot from the store
- Walk your dog daily, remember 1 mile= 2,000 steps
- Window shop on your lunch breaks
- If it's difficult to take one long walk, take 3-10 minute walks a day
- Cleaning your house for 30 minutes= 2,727 steps
- Inline skating for 30 minutes= 10,909 steps
- Stationary cycling for 30 minutes= 6,364 steps