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The concept of walking 10,000 steps a day originated in Japan about 40 years ago and is promoted through pedometer companies, health programs, and fitness campaigns. The Japanese have a healthy diet, which consists primarily of fish, rice and vegetables and their focus on doing 10,000 steps a day as part of an active lifestyle enables them to achieve fitness levels without additional exercise programs. Research has shown that people can achieve health benefits by exercising at a less intense level than was previously thought. Studies have confirmed that this lifestyle approach can be as effective as a traditional exercise program. Wearing a pedometer is an effective way to track your daily activity and inspire you to increase your movement and remain active rather than being sedentary.
Step your way to better health [1][2]
10,000 steps are equal to about 5 miles, depending on your stride. The average person's stride length is approximately 2.5 feet (30 inches) long, which means it takes just over 2,000 steps to walk one mile (burns about 100 calories) and 10,000 steps to walk about 5 miles (burns about 500 calories).
A pedometer is a fairly inexpensive device that is used to measure steps. It is a small contraption that can be clipped to the waistband and is calibrated to a person’s stride to gauge their steps. One study reported that the average American adult takes about 2,300 to 3,000 steps daily (about 1.5 miles). The steps of 98 Amish adults were measured with pedometers and it was found that men took an average of 18,425 steps a day compared to women at 14,196 steps. Compared to the average American who takes about 3,000 steps a day, we can see why there is a lower incidence of obesity among the Amish in comparison with the average population (only 4% of Amish adults are obese versus 41% of the general population).
One study found that walking 10,000 steps a day had a significant impact on body fat and waist and hip measurements compared to walking 6,000 steps a day. Women who averaged more than 10,000 steps a day were 4 to 6 inches narrower in waist and hip measurements and had 40% less body fat than subjects who averaged fewer than 6,000 steps a day.
A pedometer is a great way
to track your daily progress!
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How to achieve 10,000 steps a day [1][3]
Wearing a pedometer is an easy way to track your steps and can help you set goals to maintain health and fitness. Put it on when you get up in the morning and wear it until you retire in the evening. If you average 3,000 steps a day (equivalent to walking for about half an hour) and want to work your way up to 10,000 steps, increase your weekly average each week by 500 steps. By adding 500 steps more per week to your new weekly averages, you should reach 10,000 steps by 14 weeks (i.e. week 1: 3,000 steps + 500 steps=3,500 steps; week 2: 3,500 steps + 500 steps=4,000 steps, etc.).
You can increase your daily steps in various ways:
• Trail walking.
• Use stairs instead of the elevator.
• Walk to the store.
• Get up to change TV channels instead of using the remote.
• Join a Walking Club.
• Use a push mower to cut the lawn.
• Park in the farthest space in the parking lot from the store.
• Walk over to visit a friend.
• Walk the dog, a lot.
• Dance.
Dr. Oz supports the 10,000 steps a day as part of a healthy exercise regimen. It is also important to increase your heart rate 60 minutes each week, increase your flexibility by stretching 5 minutes each day, and do 30 minutes of strength training each week to keep muscles toned.
It is a good idea to monitor your activity using a pedometer and a log book as you strive to reach 10,000 steps a day. Remember that you can walk, run, or jog your way to this goal. In each case, you will be burning calories, improving your circulation, and gaining a positive outlook on life. It takes a few months to establish and follow a new routine and once you have reached your goal, find ways to improve on it by changing your environment, finding a buddy to exercise with, and staying focused. Accomplishing 10,000 steps a day means that within a year you will have trod 3,650,000 steps on your journey to better health!
Put your best foot forward and step up to the challenge!
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Reference links:
1. http://www.thewalkingsite.com/10000steps.html
2. http://www.montgomerycollege.edu/wellness/steps.html
3. http://www.bestsyndication.com/?q=20090106_dr_oz_ulitimate_health_checklist_2009_on_oprahs_best_life_week_oprah_winfrey_show.htm
Copyright ©2010 Joyce E.M. Wall
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