It's Time to.....Step It Up!

It’s time to…STEP IT UP!

                                                                                                                       John A. Morris   

                                     

THE 10,000 STEPS PROGRAM

The 10,000 Steps-A-Day program was developed in Japan in 1965 by Dr. Yoshiro Hantano as a way to get people moving and involved in an active lifestyle.  Why 10,000?  For years, the Surgeon General has recommended that people get at least 30 minutes of exercise, equivalent to brisk walking per day.  The Cooper Institute calculated that brisk walking (3-4 miles per hour – mph), 7,000 steps per day (minimum) to 10,000 steps per day (optimum) would be the goal of 30 minutes of moderate physical activity.  The 10,000 Steps Program can be used as a supplement or an alternative to your normal, daily exercise routine.

In order for one to “Step It Up,” with the use of a Pedometer (an electronic, portable device that counts the number of steps taken), one should establish a “baseline” by counting your daily step activity for one week.  After establishing your baseline, begin setting simple, achievable goals, by gradually increasing your number of daily steps.  To assist you, a 12 week wellness program can be found at AccuSTEP10000.org that will guide you through the process of reaching your 10,000 step goal by the end of the 12 week period.  Listed below are simple activities you can incorporate into your daily routine to help you achieve the 10,000 Steps-A-Day lifestyle:

·         Park farther from store entrances

·         Take the stair whenever possible

·         Leave your desk and take a 5 minute walk every hour

·         Hand deliver messages to your co-worker instead of email

·         Walk while you talk using your cell phone

·         Do upper and lower body exercises while watching television

·         Have “walking meetings” at work

·         Play music and dance around the house

·         Go for a walk in your neighborhood with your children, neighbors or pets

·         Vacuum/Mop your home more often

·         March in place when you brush your teeth, wash dishes or your hands

·         Do yard work

·         Walk down each aisle at the supermarket

How many steps are in a…

1 mile = 2,000-2,500 steps

The average step length for an adult is 2.5 feet

Most adults walk 2-4 miles per hour

Most adults walk about 750-1,500 steps in 10 minutes

One city block is about 200 steps

10,000 steps = 4-5 miles

One flight of stairs averages 10 steps

The width of walking 10 extra parking spaces is 50 steps

Most school tracks are 500-625 steps

As a general guideline, depending on fitness level, weight and age, a person will burn approximately 100 per mile.

Information obtained from Accustep10000.org