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000 Steps to Improve Health and Fitness,[link widoczny dla zalogowanych]
America is becoming obese at an alarming rate and the rest of the world is following close behind,[link widoczny dla zalogowanych]. We are eating more (and more of the wrong stuff) and exercising less or getting no exercise at all. Our health is in steep decline and doctor and hospital visits are at an all time high. Just a brisk 30-minute walk a day can begin to turn that around.
You name it, we have it, and it's getting worse. Heart and cardiovascular disease,[link widoczny dla zalogowanych], high blood pressure, stroke, out of control blood sugar levels,[link widoczny dla zalogowanych], diabetes, obesity, and more. Surgeon General recommends getting at least 20-30 minutes of moderate activity each day and many of us are falling far short of even that. Studies show the average person takes about 3000 to 5000 steps a day,[link widoczny dla zalogowanych], and some even much less. Let's face it,[link widoczny dla zalogowanych], we just do not get the exercise our ancestors did a hundred or so years ago and we tend to eat more refined foods. For some of us, most of the steps we take are from the chair in front of the TV to the fridge. For others, like me,[link widoczny dla zalogowanych], we sit at a computer all day as part of our jobs.
Many fitness experts recommend we walk 10,000 steps a day to maintain our weight and overall good health. 10,000 steps are approximately 5 miles,[link widoczny dla zalogowanych], give or take depending on the length of your stride. You will need to purchase and wear a pedometer to count how many steps you take each day. Follow the directions that usually come with the pedometer. Do this for a week or two and you will get a good average step count. Your goal is to reach 10,000 or more steps each day. There is nothing magical about 10,000, but it will put you in the right ballpark.
As a general rule,[link widoczny dla zalogowanych], a person will burn about 100 calories walking a mile,[link widoczny dla zalogowanych], depending on age, size, and fitness level. The heavier you are, the more calories you will burn.
Become creative on ways to increase your steps. At work, go for walks at lunchtime. Go for walks with your spouse or children. Walk the dog. Walk to the store instead of driving, or park at the far end of the parking lot. Use the stairs instead of the elevator.
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