If you add just 2000 more steps a day to your regular activities, you may never gain another pound. So says research by Dr. James O. Hill of the Center for Human Nutrition at the University of Colorado Health Sciences Center. To lose weight, add in more steps.
Move More
Sedentary people in the USA generally move only 2000-3000 steps a day. Previous studies have shown that moving 6000 steps a day significantly reduces risk of death, and 8000-10,000 a day promotes weight loss.
How far is 2000 steps? It is about a mile. But the benefits for health and for weight management don't depend on you walking a mile all at one time, but simply adding in more steps throughout the day.
Pedometers Count Steps
By wearing a pedometer all day, you are motivated to add in extra steps whenever you can. There are many little trips that can add up to a mile or two a day - parking further from the door of your destination, taking the stairs rather than the elevator, pace around as you talk on the telephone, take a marching-in-place minute once an hour.
"All in all, it is entertaining to ponder that such a seemingly insignificant gadget may be of practical importance in the war on obesity!" said Catrine Tudor-Locke, Ph.D., Department of Exercise and Wellness, Arizona State University in the conclusion of a report by the President's Council of Physical Fitness and Sports, June, 2002.
Start Counting Your Steps
1. Buy a step counting pedometer. Top Picks for Pedometers
2. Set your pedometer How to Measure Your Step
3. Wear your pedometer throughout the day.
4. See how many steps you take on an average day, then add 2000 steps to set your daily walking goal.
5. Chart your steps each day. Logs and Charts
6. Make a game or challenge of it with the free Webwalking USA Program
7. Join a walking program. Get daily walking assignments and tips with our free email newsletter programs.
Walk of Life 10-Week Program: Our free program brings you a daily walking assignment, a walking lesson, a nutrition tip and healthy recipe, a motivation tip, and a community forum to share info with other walkers. The newsletter version starts monthly, or you can follow each day from the web.
Step Counters Pedometer Walking Program: This 28-day program gives you daily tips on using a pedometer and adding more steps to your day.
America On The Move: Chart your daily steps or walking minutes on this free website. You can join as a member of our Walking.about.com group.
Sneaky Steps at Home and Work
• Park in the far back of the parking lot and walk further to the door.
• Get off the bus a stop or two before your usual stop and walk the rest of the way.
• Use the furthest entrance into your workplace from your parking spot or bus stop, and walk through the building to your work area.
• Don't stand, pace - when waiting for the bus, waiting at an elevator, etc. pace around in circles rather than just standing.
• Circle the room when waiting for meetings to start.
• Use the restroom, copy machine, water fountain, break room, etc. that is further from your work area.
• Take the stairs rather than the elevator, especially for one to three floors, both up and down.
• When making a phone call, stand up and pace around as you talk.
• Rather than phone or email, walk to a coworker's office or neighbor's house and talk to them live.
• When people stop to talk with you, make it a moving meeting and walk around together while chatting.
• Hide the TV remote and walk to the TV to change channels.
• During TV commercials, get up and walk around the house.
• When doing errands, park in a central location and walk to your store destinations.
• Return the shopping cart all the way into the store after grocery shopping.
• Never drive through - get out and park and walk into the bank or fast food stop instead.
Short Dedicated Walks
• Marching Minutes - every 30 minutes get up from your desk or easy chair and do 1-5 minutes of walking in place and stretching your arms, shoulders and neck.
• Before eating lunch, take a 10 minute walking break.
• Walk the dog.
• Look over your usual trips in the car - are there any that you could do as walks instead, such as to the post office?
• If you take your kids to sports or activities, dedicate 10-20 minutes of that time to walking around after dropping them off or when you arrive early to pick them up.
• When waiting at the airport - secure your bags and take a good walk around the terminal area. Don't take the people-mover sidewalks.
Walking Together - Two or More
• Form a workplace walking group and meet to walk together during lunch or break.
• Form a neighborhood walking group and meet to walk together in the morning, noon, or after work.
• Make a family habit of taking a 10-20 minute walk after dinner together, or first thing in the morning.
• Use the Webwalking USA Programfor a family or workplace walking challenge.
• Chart your walking and set a reward when you reach your walking goals.
Fun Walking Activities for the Weekend
• Charity Walks - usually 5-10 kilometers (3-6 miles) and lots of fun.
• Visit local parks and enjoy the trails. Set a goal to visit them all in the next couple of months.
• Seasonal walks: Holiday lights, flowers and gardens, nature trails, local festivals, historic home tours, autumn leaves.
• Volkssport walking events and clubs: These free or inexpensive walking events and self-guided walking routes are open to everyone and held in locations throughout the world. Volkssport walking
Walking Steps Equivalents
1 mile = 2100 average steps.
1 block = 200 average steps
10 minutes of walking = 1200 steps on average
Bicycling or swimming = 150 steps for each minute.
Weight lifting = 100 steps per minute
Rollerskating = 200 steps per minute
• Park in the far back of the parking lot and walk further to the door.
• Get off the bus a stop or two before your usual stop and walk the rest of the way.
• Use the furthest entrance into your workplace from your parking spot or bus stop, and walk through the building to your work area.
• Don't stand, pace - when waiting for the bus, waiting at an elevator, etc. pace around in circles rather than just standing.
• Circle the room when waiting for meetings to start.
• Use the restroom, copy machine, water fountain, break room, etc. that is further from your work area.
• Take the stairs rather than the elevator, especially for one to three floors, both up and down.
• When making a phone call, stand up and pace around as you talk.
• Rather than phone or email, walk to a coworker's office or neighbor's house and talk to them live.
• When people stop to talk with you, make it a moving meeting and walk around together while chatting.
• Hide the TV remote and walk to the TV to change channels.
• During TV commercials, get up and walk around the house.
• When doing errands, park in a central location and walk to your store destinations.
• Return the shopping cart all the way into the store after grocery shopping.
• Never drive through - get out and park and walk into the bank or fast food stop instead.
Short Dedicated Walks
• Marching Minutes - every 30 minutes get up from your desk or easy chair and do 1-5 minutes of walking in place and stretching your arms, shoulders and neck.
• Before eating lunch, take a 10 minute walking break.
• Walk the dog.
• Look over your usual trips in the car - are there any that you could do as walks instead, such as to the post office?
• If you take your kids to sports or activities, dedicate 10-20 minutes of that time to walking around after dropping them off or when you arrive early to pick them up.
• When waiting at the airport - secure your bags and take a good walk around the terminal area. Don't take the people-mover sidewalks.
Walking Together - Two or More
• Form a workplace walking group and meet to walk together during lunch or break.
• Form a neighborhood walking group and meet to walk together in the morning, noon, or after work.
• Make a family habit of taking a 10-20 minute walk after dinner together, or first thing in the morning.
• Use the Webwalking USA Programfor a family or workplace walking challenge.
• Chart your walking and set a reward when you reach your walking goals.
Fun Walking Activities for the Weekend
• Charity Walks - usually 5-10 kilometers (3-6 miles) and lots of fun.
• Visit local parks and enjoy the trails. Set a goal to visit them all in the next couple of months.
• Seasonal walks: Holiday lights, flowers and gardens, nature trails, local festivals, historic home tours, autumn leaves.
• Volkssport walking events and clubs: These free or inexpensive walking events and self-guided walking routes are open to everyone and held in locations throughout the world. Volkssport walking
Walking Steps Equivalents
1 mile = 2100 average steps.
1 block = 200 average steps
10 minutes of walking = 1200 steps on average
Bicycling or swimming = 150 steps for each minute.
Weight lifting = 100 steps per minute
Rollerskating = 200 steps per minute
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