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   Teach...

     the importance of being buddies,
     not bullies.

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 a Dean Clinic 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.

Resource: Let's Move!

Let’s Move! is an initiative launched by First Lady Michelle Obama. It is dedicated to solving the problem of obesity within a generation, so that children born today will grow up healthier and able to pursue their dreams.

Visit the Let's Move! site for tips on ways you can make your children's future brighter.

Interactive Resources: Games and More

Dean's physicians recommend your kids try:

MyPyramid's Interactive Blast Off Game - Have fun while learning about the importance of healthy food choices and physical activity!

BlueKids.org - Learn about nutrition and exercise with these fun games.

GetSweaty.com - A fun site where you can win prizes and learn how to get fit.

Time for Kids & Channel 3

Dean is proud to partner with WISC-TV Channel 3 on this important initiative.

Visit the Time for Kids section on channel3000.com for more resources on keeping kids healthy!

Related Dean Services

Looking for assistance with your diet and eating habits? Check out the services of:

Mental Health Services

Comprehensive Weight Management Program

Pediatric Dietitian Services

Nutrition Services

Diabetes Management

Living Healthy Program - For Dean Health Plan members

Healthy Partners Program - For Dean Health Plan members

Time for Kids in the News

Recent videos and news articles about Time for Kids, as covered by the media.

THANK YOU: Southern Wisconsin embraces Day of Kindness, WISC-TV, June 4, 2014

Rock County students pay it forward for the Day of Kindness, WISC-TV, June 4, 2014

Day of Kindness live blog, WISC-TV, June 4, 2014

Day of Kindness photos, WISC-TV, June 4, 2014

Second graders start Kindness Club, WISC-TV, June 4, 2014

Be Kind, It's Contagious, WISC-TV, June 2, 2014

City of Milton to Join Dean Health Care and WISC TV3 in “Act of Kindness Day”, Milton Matters, May 30, 2014

Being Kind is Good for Your Health, WISC-TV, May 28, 2014

Buddy Project: Dodgeville Students Learn About Bullies, Bystanders, WISC-TV, December 9, 2013

Be a Buddy, not a Bully, WISC-TV, November 5, 2013

Badgers Basketball Players Say Buddies, Not Bullies, WISC-TV, November 1, 2013 

Emotional Screening of 'Bully,' WISC-TV, October 23, 2013

Sun Prairie Students Take Anti-Bullying Pledge, WISC-TV, September 25, 2013

Support the Buddy Project, WISC-TV, September 23, 2013

We're All Responsible for Ending Bullying, Wisconsin State Journal, September 11, 2013

Impact of Bullying, WISC-TV, September 9, 2013

For The Record: Bullying, WISC-TV, July 7, 2013

Support The Buddy Project, WISC-TV, May 7th, 2013

Local Teen, Doctor Shift Balance of Power from Bullies, WISC-TV, May 6, 2013

More Coverage
of Dean in the News