| Today, the emphasis in walking programs is on | | | | steps per minute allows your same walking time |
| adding steps to you day. Counting steps is an | | | | of 40 minutes to contribute 8,000 steps (instead |
| easy way to gauge you progress. For basic health | | | | of 3,600) to your daily goal. So, increasing you |
| benefits, aim to gradually build up to 10,000 steps | | | | pace can definitely improve your health, wellness, |
| a day. Add more steps if you want to lose | | | | and maintenance goals! Here's a few benefits of |
| weight. You can do all 10,000 steps at once or | | | | walking: |
| space them out to fit you schedule. (Each mile | | | | *Increases your cardiovascular fitness |
| walked equals approximately 2,000 steps.) | | | | *Reduces you stress |
| Consider using a pedometer (a device that | | | | *Gives you more energy |
| measures you steps, mileage, etc.). When clipped | | | | *Tones your muscles |
| on to your belt or waistband, it will count your | | | | *Enables you to get more restful sleep |
| steps for you. If you don't have a pedometer, | | | | *Reduces you risk of developing many serious |
| you can add up your own steps by using the | | | | health problems |
| simple formula that follows: | | | | *Helps you lose weight and keep it off |
| Count the number of steps you take in 20 | | | | *Enables you to maintain you current weight |
| seconds and multiply that number by 3 to find out | | | | *Provides time to enjoy compaions or to be |
| how many steps you take each minute. | | | | alone, it's your choice |
| Remember to include steps walked in warm-ups | | | | *Makes you feel good and have a sense of |
| and cool-downs. | | | | accomplishment |
| For example: If you walk 40 steps in 20 seconds, | | | | Instead of "Living La Vida Loca", make all of the |
| you are taking 120 steps per minute (40x3). If | | | | steps you take throughout your busy day count. |
| you walk briskly for 30 minutes you should | | | | Get yourself that pedometer (I've seen them as |
| multiply 120 steps per minute x 30 minutes to | | | | low as $5), clip it onto your waistband |
| learn that your walking program gives you 3,600 | | | | EVERYDAY, and strive for 10,000 steps- |
| steps of you 10,000-step goal. | | | | remember that 2,000 steps = 1 mile. Your |
| Increasing from 120 steps per minute to 150 | | | | physical and mental health will be better for it! |