Tuesday, January 22, 2013

Stepping Our Way to Fitness

How many steps do we take each day? A relatively active person takes 5,000-7,500. To get up to 10,000 takes a bit more effort.

Impetcare.com


I started the regimen of 10,000 steps each day about three years ago but haven’t always followed it consistently. I would lose my pedometer, or the weather was bad (too hot or too cold)---you know the drill.

Today I’m returning to my commitment of walking 10,000 steps each day, but I’ll have to guess at it until I get a new pedometer. I know what 10,000/day feels like: pretty tired at night and ready for bed, which is a good thing!

I'm going to get this pocket pedometer, which will be more convenient than the type that clips on at the waist.

So how far is 10,000 steps anyway? About 5 miles, the experts say.


Tamy Blanding via Pinterest

On the days I really made the effort to walk as much as possible, I found I still needed to take one extra walk at the end of the day to get my 10,000. But it's surprising how many steps you take just performing your daily activities, remembering to take the stairs instead of the elevator, park farther from the store, do the extra chores instead of watching television, and taking the dog for an extra walk. 

Here are a few tips on how to get the most out of walking:



Mayo Clinic

I read that the Japanese first started using the 10,000 steps a day number, as part of a marketing campaign for pedometers. Since that campaign, however, medical authorities around the world have agreed that 10,000 is a healthy number to aim for.

The American Heart Association uses the 10,000 steps metric as a guideline  for improving health and decreasing risk of heart disease.

Another good thing about walking: it’s free! No expensive exercise equipment; no gym fees; no driving to get to a class. And oh yes, it’s a way to lose those extra pounds we might have accumulated over the holidays!

Will you join me in getting into the habit of walking 10,000 steps each day?


15 comments:

  1. i try to walk but not 5 miles a day, and i do admit to being a weather wimp if it's cold or wet. i've been wondering if leslie sansone's walking video routines are just as good as "real" walking.

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    1. I am not familiar with the video routines you mention. Is it walking in place? If I lived near enough to an enclosed shopping mall, I'd go there to walk in hot/cold weather. I know a lot of people do that.

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    2. i am not connected with the company except that i own several of the dvds. they combine walking in place with some other exercise activity. i'd love to know how they compare to actual walking. i like them but don't know what good i'm actually accomplishing. www.walkathome.com/

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  2. I have tried this too, but not very successfully. I tend to average around 6000-7000. And the last Three pedometers ended up falling in the toilet or some other ignominious end. Haven't heard of the pocket pedo, which might be good for me. Well done Sanda, for keeping this up. It keeps you lovely and slim.

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    1. Well, 6,000-7,000 is very good, between 3-4 miles. I can identify with you on what happened to previous pedometers; I had the same thing happen once! I got my pocket pedometer today!

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  3. This 'stepping' took off in a big way over here,as did 'power walking....walking has always been my exercise use to walk at least 7/10 miles (round trip),hill walking is great for working the heart muscle.

    Since moving here 14 months ago ago have not walked as much as I should getting a tad lazy!!

    My excuse today is thick snow covering icy lanes...will join you when Spring arrives.Ida

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    1. Wow, 7-10 miles is a really good workout! I count every step I take all day long, not just the "walks." They really add up! I certainly understand you not wanting to get out to walk in the kind of weather you have.

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  4. Walking is a sore spot with me right now (pun intended) A year ago I was walking at least 2 miles each morning before breakfast. 6 months ago that stopped (nerve problem) and I am now walking 1 mile each morning, most of it with a cane. All the PT and all my efforts aren't making things a whole lot better.

    I know walking is good for us and I cheer you on!

    Darla

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    1. Darla, so sorry you've been inconvenienced with the nerve problem. Once you get walking in your blood, you really miss it. Hang in there and perhaps with time you'll return to your former regimen. Thanks for the encouragement.

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  5. Good information and so true that walking is best - nowhere to go and no fees but once I got out of the habit it's so hard to get back! Maybe seeing you do this will inspire me as it is working for you!

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    1. I know that during nice weather you don't need to take "walks," as you take at least 10,000 steps working in your yard from sunrise until sunset. Bring on spring!

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  6. GOOD for you Sanda!! I like to walk when I cannot go to ballet classes. I am computer-bound all day here at work but try and get up as often as possible yet I know I would fall very short of your walking goal. I am such a baby when the weather is not close to perfect it is so so easy for me to talk myself out of walking. Even with my love for ballet it is hard to get to class most of the time because my mind gives me every excuse not to go. Why is the body just naturally lazy and keep needing a poke you know where?? I just keep reminding myself how good I feel after class just like how good I feel after a walk. GO SANDA!!!!!

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    1. I think it's a lot about habit; once we BEGIN it's easier to repeat something each day and then it becomes a challenge we make to ourselves. No doubt it is hard to do, but I just feel I must for the sake of my health and fitness. Perhaps when the weather improves you'll be make in the mode of attending your ballet classes. Thanks for the encouragement!

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  7. Before I got stress fractures on my left foot ( never been the same since ), I used to take 10-20 kms walks daily.
    These days, only the walking needed at the stable, which is small walk, but continuous.
    Now, in this new situation withe fractures on the left foot, hopping doing the stable work, the pace is slower.
    We have the unpleasant cold winter + icy ground, which makes walking somewhat stiff, so I won´t voluntarily go for extra walks during the winter. No more broken bones.
    Maybe this time is the best time for walking outdoors in your part of the country?
    If so, please take advantage of it.

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    1. You are wise not to walk in cold weather/icy grounds, even if you didn't have the foot fracture.

      On some days, winter is the best time for walks, unless there's a cold wind blowing. However, I have a long puffy down coat with a hood and on those days I don't feel a thing. I walk the dogs 2-3 times each day, but when I want to go by myself I feel "guilty," because they know if I put on that coat I'm about to walk.

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