Walking is one of the best ways to exercise. And one way to keep track of how much you walk is with a pedometer.
A pedometer is a small battery-operated device that measures the number of steps you take as you go about your day. Using a pedometer can tell you if, within your normal day, you are being active enough to improve your health. The more you walk one day with your pedometer, the more likely you’ll be to walk more in future days. For many people, walking with a pedometer turns into a competition with themselves as they try to top the number of steps they took the day before.
Before you know it, those steps can add up to blocks, then miles, with little or no extra efforts on the walker’s part.
Walking to Wellness
Walking can help you in numerous ways including:
- Increasing your self-awareness around your daily activity levels
- Helping you to begin thinking about making healthier lifestyle choices
- Helping you to become more active over time
The First Step
Many people say the activity they would most like to pursue is walking. Why? Because walking:
- Is easy
- Doesn’t cost a lot of money
- Can be done practically anytime or anywhere
- Requires no special skills
- Can be fun
Researchers have found that 10,000 steps (approximately five miles) is a baseline for improving health and reducing the risk of chronic diseases.
Most people average 3,000 to 6,000 steps during a regular day. The rest of your steps can be achieved in 30 to 45 minutes of walking at an average pace.
Adding Steps to Your Day
There are a variety of ways to add steps to your day:
- Use the stairs rather than an elevator or escalator.
- Get up to change the channel on the TV.
- Park farther away from your destination and walk the rest of the way.
- Take your kids for a nature walk—combining physical activity and together-time.
Adding Strength
Mile for mile, you can burn as many calories walking as you would jogging, but with far less stress on your joints. Walking is also a weight-bearing exercise, which means it strengthens the bones and muscles in your lower body.
For upper-body fitness, supplement your walking program with weight-lifting or aerobics.
Walk It Off
In addition to building bone and muscle, walking can help reduce body fat. The Surgeon General has identified overweight and obesity among American adults and children as an epidemic.
Obesity is associated with decreased health-related quality of life, and increased health-care use, disability, and mortality—all of which translate into increased health-care costs to the American public.
Burning at least 2,000 calories in activity a week will improve your health. Walking 10,000 steps burns 300 to 450 calories, depending on your speed. If you average 10,000 steps a day, you’ll be in that health-promoting range.
Tips
Remember to stretch before and after your walk.
Stay hydrated—drink plenty of water prior to walking, and carry a bottle on longer hikes.
Wear a pair of walking shoes, which are designed for the heel-to-toe rolling motion of the foot in walking stride. You'll have less shin pain and other injuries by using a walking shoe, rather than one designed for another activity (like aerobics class, cross-training, or racquet sports).
Most adults do not have to visit their health care provider before starting a moderate walking program, unless they:
- Have been inactive for a long time
- Have a history of heart disease or chest pains
- Have diabetes
- Are very overweight
- Use tobacco products
- Have high blood pressure
References:
The Benefits Bulletin, Walking: The First Step, May 2009.
The Wellness Letter, Walking for Life, September 2009.
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