Pedometer walking and 10,000-steps programs are popular, but many people don’t know exactly how to begin. Here are answers to common questions about the 10,000-steps phenomenon. Actually, 10,000 steps is not as much as it seems. Even very sedentary people usually walk 5,000 to 6,000 steps per day. So you only need to walk an extra 4,000 to 5,000 steps. Most people take 2,000 steps per mile, so if you are very inactive, you will need to walk about two to 2.5 miles per day. Walking at a moderate pace takes about 30 to 40 minutes. Interestingly, this is about the same as the public health guidelines to accumulate 30 minutes of moderate-intensity activity. Do you have to take all these steps at the same time? Absolutely not. You can accumulate your steps throughout the day. That’s what so great about 10,000-steps programs: all your steps count. Every time you decide to walk to a co-worker’s office instead of emailing, take the stairs instead of the elevator, park a little further away, you increase your daily step total. Other suggestions:
- Park farther away at the grocery store, mall or work.
- Push-mow your grass instead of using a riding lawn mower.
- Use your lunch break as an opportunity to get out and walk.
- Take the stairs instead of the elevator.
- Instead of calling a neighbor, walk over and see him or her.
- Take a 30-minute walk after dinner.
Think of 10,000 daily steps as your long-term goal. It is better to add steps gradually so that you can find ways to fit the extra activity into your daily routine. Many researchers now agree that just adding 2,000 steps more into your daily routine can help you lose weight. As long you keep improving, you will inevitably become healthier.
—Source: University of Illinois
Good Neighbor Pharmacy Health Connection, April 2014
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