American is becoming obese at an alarming rate and the rest of the world is following close behind and this is a fact. Not only are we eating more, an more of the wrong stuff, but we are also exercising less or getting no exercise at all. With our health being in steep decline, doctor and hospital visits are at all time highs. With just a brisk 30-minute walk a day, this can turn that around.
One fact you need to know is that it is getting worse. Some of the diseases we have include heart and cardiovascular disease, high blood pressure, stroke, out of control blood sugar levels, diabetes, obesity, and more. The U.S. 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, and some even much less. Let’s face it, we tend to eat more refined foods and we also do not get the exercise our ancestors did a hundred or so years ago. Most of the steps that some of us would take are from the easy chair in front of the TV to the fridge so we can fill up on snacks. For others, like me, we sit at a computer all day as part of our jobs.
What many fitness experts recommend is that we walk 10,000 steps a day to maintain our weight and overall good health. 10,000 steps are approximately 5 miles, give or take depending on the length of your stride. What you need to do is buy and wear a pedometer so that you can count how many steps you take each day. Don’t forget to follow the directions that usually come with the pedometer. By doing this for a week or two, you will then get a good average step count. Reaching 10,000 steps or more each day would be your goal. Although there is nothing magical about 10,000, it will put you in the right ballpark.
The general rule is that a person will burn about 100 calories walking a mile, depending on age, size, and fitness level. If you are heavier, then you will burn more calories.
Become creative on ways to increase your steps. At work, go for walks at lunchtime. You can also try going for walks with your spouse or children. Or maybe walking the dog. You can park at the far end of the parking lot or walk to the store instead of driving. Instead of the elevator, use the stairs. Take brisk 2-mile walks around the neighborhood twice a day everyday (aerobic walking). Just try doing whatever it is that works best for you. In order to prevent injury when walking for exercise (like aerobic walking) you will need good walking shoes and socks.
Go to your favorite search engine and type in “10,000 steps” to learn more about this life saving, life changing program. There is a lot on this information.
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