| Tip #1. | | | | program will cover not only using an incremental |
| If you are a sedentary but otherwise healthy | | | | approach to reaching this number of steps/day. A |
| adult who wants to lose a few pounds, then | | | | good program will also address the mental |
| recognize that a 10K-steps/day walking program | | | | aspects of reaching and sustaining taking 10K |
| can help you lose a half pound or more a week. | | | | steps/day. |
| This is because 10K walking steps translates to | | | | Tip #4. |
| approximately 500 Calories burned and because | | | | If you are elderly, then you may have trouble |
| burning an extra 3,500 Calories per week will let | | | | with -- or concerns about -- your sleep, the |
| you lose one pound in a week (assuming no | | | | condition of your muscles and bones, or your |
| increase in nutritional intake). But even sedentary | | | | mental acuity. Know that a 10K-steps/day walking |
| adults walk a few thousand steps a day, so losing | | | | program may help you with all of these concerns, |
| a half pound per week is more realistic as a goal. | | | | especially if you practice some patience with the |
| Tip #2. | | | | program. Recognize that you may need several |
| If you are concerned about your risk of heart | | | | days or weeks to reach the 10K-steps/day level. |
| attack, then note that walking 10K steps/day is a | | | | But also expect to enjoy extra energy from the |
| gentle, natural way to ensure that you are getting | | | | program, which can put more life in years, if not |
| daily enough physical activity to decrease many | | | | more years in your life. |
| individuals' risk of heart attack. The reason that | | | | Tip #5. |
| this is "enough" activity is that walking 10K steps | | | | If you consider yourself to be an athlete, then do |
| is approximately equivalent to walking five miles | | | | not dismiss the idea of walking 10K steps/day. |
| and that most people walk at a relatively spry | | | | First, it is not as easy as it initially seems to take |
| pace of fifteen minutes per mile. So making sure | | | | this many steps per day, so it can be a fun daily |
| that you walk 10K steps/day ensures that you | | | | challenge to add to your athletic preparation. |
| are physically active for around one hour and | | | | Second, it can provide an excellent fitness base |
| fifteen minutes daily. | | | | for whatever you are pursuing athletically, such as |
| Tip #3. | | | | cycling, swimming, or running. Third, it can give |
| If you are obese, then appreciate that walking is | | | | you "quiet" time to de-stress, to talk with your |
| probably the most natural form of human | | | | partner, and to reflect on your hard workouts |
| locomotion. So you already know how to "do" it. | | | | and athletic goals. |
| The trick, then, is to find a way to build up to 10K | | | | In summary, walking 10K steps/day can be good |
| steps/day. A good 10K-steps/day walking | | | | for pretty much anyone! |