Ways to Increase Your Daily Steps
• Park in the farthest parking space from your destination
• Whenever possible, skip the elevator and take the stairs
• Take the dog on a walk (your dog will love you for this)
• Walk during your lunch break
• Become more active in your children’s sports
• Take a walk instead of a coffee break
• Have a walking meeting
• Pace the house while you are talking on the phone (with a cordless phone)
What is 10,000 Steps?
Exercise Your Way to 10,000 Steps
It doesn’t include expensive equipment or an abundance of time to reach 10,000 steps. The idea of 10,000 steps began 40 years ago in Japan, as an effort to make exercise easy, with minimal thought and planning. The only equipment necessary is a step pedometer and a step log. 10,000 steps is equivalent to approximately five miles a day. The program works by clipping the step pedometer onto your belt loop each morning and resetting the stepper to zero. At the end of the day record your steps on the step log. It’s as simple as that!
Start Off Slow
Before starting the program, we encourage you to track your steps for two weeks without changing anything. At the end of week two, add up the number of steps and divide by 14. This number will be the average number of steps you walk a day. Your goal for week three should be to increase your daily steps by 20%. To obtain this number, multiply the average number of steps per day by 1.2.
Check with Your Physician
If you have not been active, or if you have a chronic disease such as heart disease or diabetes, you should consult your physician before starting any exercise program. Let your physician know what type of activity you plan to start, including the frequency and intensity.
Walking for Weight Loss
If you are walking for weight loss it is recommended that you get 12,000 to 15,000 steps a day. Please remember that you need to work your way up to this goal. Gradual progress is the best way to achieve a new goal!
About Step Pedometers
Purchase a step pedometer at an SSM Health Pharmacy, or at any sporting goods store. There are different kinds of pedometers available depending on your needs. Some require you to measure your stride to calculate distance. To calculate 10,000 steps, you need a simple “step pedometer,” which keeps track of the number of steps you take (not distance).
Before you Purchase a Pedometer, Consider the Following:
- Simplicity Select a model that only offers features and buttons that you’ll use.
- Readability Choose a model that is easy to read. Some models have lighted display panels or large numbers.
- Accuracy Test the accuracy of a pedometer by walking 100 steps. For 90-95% accuracy, the pedometer should read between 90 and 110 steps.
- Portability Pedometers and step counters are made to be portable. Pick a model that has a secure clip or safety leash.