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Walk 10,000 Steps to Improve Health and Fitness

Posted: 17 Mar 2012 10:53 PM PDT

It's a fact, America is becoming obese at an alarming rate and the rest of the world is following close behind. 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 all time highs. 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, 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 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 steps we 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.


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, 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, a person will burn about 100 calories walking a mile, 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. For me, I take brisk 2-mile walks around the neighborhood twice a day everyday (aerobic walking). Just do whatever works best for you, but do it! You will need good walking shoes and socks to prevent injury when walking for exercise (like aerobic walking). 


Go to your favorite search engine and type in "10,000 steps" to learn more about this life saving, life changing program. The information is abundant.

Health Tips Blog

What Can We Learn From Long Term Exercisers?

Posted: 17 Mar 2012 10:45 PM PDT

How is your exercise program going?  Having trouble staying on course?  Maybe you knew you wouldn't be able to adhere to a routine and are now worried about how you are going to stay motivated.  What can we learn from those who stick to an exercise program?  What are their motivators? 


 We have learned from exercise research that the number one reason a long-term exerciser continues with an active lifestyle is to achieve fitness and maintain health.  This is an expected response because health and fitness have always been the most frequently sighted response to exercise.  



Here are the ten motivating factors that keep people exercising for the long-term and not just short-term goals: 1) feelings of well being, 2) increased energy and vitality, 3) enjoyment of activity, 4) better sleep, 5) being more alert 6) look good, 7) stress reduction, 8) maintain body weight 9) maintain health 10) fear of being over-weight.  


Now who wouldn't want to experience any of these benefits?  One thing I want to point out is that appearance or feeling better and weight management were not the most important motivators for long-term exercisers.  

Long-term exercisers make exercise a priority.  This characteristic is very important to appreciate if you are going to be successful in adopting and maintaining a fitness routine.  Priority was the only influential strategy long-term exercisers acknowledged.  If you make exercise a priority in your life, you will have a better chance of staying with your program for the long-term.  

How do you go from being unmotivated and too busy, to being physically active?  We've seen from long-term exercisers they have empowered themselves to examine their daily and weekly schedules in an effort to make time for exercise.  Physical activity is a priority to them.  For you to be successful you must make exercise a priority.

Get started by choosing an activity that you enjoy.  Focus on being physically fit instead of focusing on your physical appearance.  Do not make your focus physical appearance, but rather on being physically fit.  Think in terms of long-term goals of being healthy and fit instead of short-term results of needing to lose 10 pounds before summer arrives.  You can start with moderate activity but aspire to achieve greater fitness through vigorous activities.

Remember, nothing was more powerful for long-term exercisers than the positive feelings they got from being physically fit.  These feelings were not immediate, but after several weeks they were worth waiting for.  The positive feelings created a strong incentive to keep exercising.  


Positive feelings to anticipate and appreciate are increased energy, overall feeling of well-being, feeling of accomplishment because you committed to exercise, and sleeping better.  There is also a feeling of confidence when you make a goal, schedule it as priority, take the actions and follow through to that goal.     

Resolve to be physically fit, making physical activity a priority.  Develop a goal of exercise, make it a priority and be committed to your goal.  This will help exercise become a lifestyle in your life.

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