Pedometer 10000 Steps

Walk up and down stairs to increase your steps.

Meet your fitness goals with the pedometer 10000 steps program. Walking 10000 steps a day is the equivalent of walking 5 miles and burning 500 calories. 10000 steps refers to the sum total of your steps throughout the day, not the number performed in one session.

Step It Up: Pedometer 10000 Steps

Increasing your daily number of steps begins with the purchase of a pedometer. A pedometer is a relatively easy device to use. Clip it on to your waist band and start walking. It records the number of steps you take. The average person walks about 2500 to 3000 steps per day. To benefit from the pedometer 10000 steps a day program, you really need to step up your game.

If you're interested in participating in the 10000 step program, the first thing you need to do is buy a pedometer. A pedometer is a relatively inexpensive item that can be purchased at Wal-mart, Target and sporting goods stores. The pedometer has a digital readout and records the number of steps taken while wearing it. A variety of pedometers are available, but for the basic program, you only need one that records the number of steps.

Getting Started

Walking is the easiest form of exercise to perform. You do it every day. You walk in your house. You walk at school. You walk in the grocery store. You walk wherever you go. While the world is filled with cars, and you likely drive to many destinations, you still need to walk from the car to the location and more.

Daily Journal
Monday 3500 steps Ran errands; window shopped
Tuesday 2500 steps Worked around the house
Wednesday 4000 steps Field trip with daughter's school
Thursday 2800 Steps Worked at home; grocery store
Friday 2750 Steps Worked at home; picked up dry cleaning

If you're serious about the 10000 steps a day program, strap on your pedometer and go about your daily activities. Keep a journal in which you record a week's worth of walking. Wear your pedometer from your first step in the morning to the last step when you go to bed. Document how many steps you took each day. Look for patterns; do you walk more some days than others? What were you doing on those days? Where can you increase the number of steps you took on other days?

Building Up Your Steps

Now that you have an idea of how many steps you are taking, you can look for ways to increase the number of steps. Do not try to go from 2500 to 10000 in one fell swoop. It's best to start in doable chunks. For example, if you're walking an average of 3,000 steps per week, try adding 500 extra steps each day.

The basic ways of adding steps include:

  • Take the stairs instead of the elevator
  • Park in the back of every parking lot
  • Walk an entire store, don't just run for the one item you need
  • Walk your dog
  • Walk on your lunch break
  • Put away the remote controls; get up to change the channel
  • Walk for 30 minutes in the morning

Burn 500 Calories a Day

Increasing the number of steps you take each week until you achieve 10000 steps a day may take you three to four months, but the end result is a healthier lifestyle. Your walking shoes, pedometer and 10000 steps will increase your personal confidence, reduce your stress and help you lose weight.

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Pedometer 10000 Steps