Shape Up with 10,000 Steps

Posted: Feb. 1, 2005

So how much activity is enough for weight management? Studies suggest that walking 10,000 steps a day is one way to manage your weight. Walking 10,000 steps is approximately equivalent to walking 5 miles.

To get started, you’ll need a pedometer. A basic model costs less than $30. To use it properly, you can’t just stick it in your pocket. You will have to firmly clip it to a belt or waistband around your waist.

After wearing the pedometer for a few weeks, most people find that in the normal course of events — just living and working — they took anywhere from 900 to 3,000 steps in a day.

To reach the 10,000 mark, you will need to gradually increase your walking by taking walks outdoors, walking the mall or using a treadmill.

Here are tips for starting the 10,000 steps program

• To avoid injury, you need to work up slowly. If you have any concerns about your joints (ankles, knees or hips) discuss your exercise plans with your physician.
• You will need a good pair of sneakers. Some people prefer a running shoe with plenty of cushion.
• Start out by wearing the pedometer each day for two weeks and don’t do anything to change your normal routine. Before you go to bed, log your steps at the end of the day for the entire two-week period. At the end of the second week, take a look at how many steps you are taking each day.
• If you feel comfortable doing so, take the highest number of steps you have walked on any given day and use that number of steps as your daily step goal. Feel free to select a smaller number of steps as your goal if you prefer. To avoid injury, do not select a higher number. Aim for your goal each day for the next two weeks. Let’s assume your first step goal is 2,500 steps. That means that for the next two weeks, you are going to try to walk 2,500 steps each day. Before bedtime each night, be sure to log in the number of steps you actually took.
• At the end of that two-week period, review all the steps you took each day and decide if you are ready to add another 500 steps to your goal. Your new step goal is now 3,000 steps a day for the next two-week period.
• Continue in that manner, working up as slowly as you wish, until you finally reach the goal of 10,000 steps a day.
• Check with your physician if you experience any pain or discomfort that concerns you. to keep you active for the rest of your life.

Tips for after you reach your goal
Whether it is 10,000 steps or some other activity, if you are reaching your daily activity goal pretty regularly, here is what you need to know:

• It takes about six months to “lock in” a new behavior. Aim to do what is necessary to change your exercise behavior permanently. Be prepared to dedicate yourself to your daily goal each day for a minimum of six months. If you do that, you are much more likely to maintain this goal permanently.
• If you skip a few days due to illness, work or other obligations, the sooner you get back into the exercise groove, the more likely you will be able to get back into your routine.
• If you continue to skip days, you will discover it is a downward spiral. The more days you skip, the more likely you will abandon your program altogether.
• If you can get back in the groove and exercise two days in a row, you will discover that the third day of exercise will be easier to achieve.
• If you are starting to get bored, start keeping an exercise log so you can monitor yourself.
• If you are keeping a log but still struggling with boredom, you may be ready to think about designing a more comprehensive fitness program for yourself.
• As another hedge against boredom, consider finding a buddy to exercise with or locate a few buddies you can call upon to join you from time to time. But don’t let a flagging commitment on the part of your buddy influence your commitment to your goals. Be prepared to carry on alone.

Source: www.ShapeUpAmerica.org Shape Up America! is a privately funded, nonprofit educational campaign to promote healthy weight for life launched by former U.S. Surgeon General C. Everett Koop.

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