10,000 Steps a day Walking Program
The “10,000 Steps A day” Walking Program Can Help You Loss The Bulge While Staying Healthy.
Studies prove that all forms of physical activity aid in reducing stress as well as decreases your risk of having chronic diseases like heart disease, diabetes, osteoporosis and high blood pressure. It helps you loss and manage your weight as well.
When you take 10,000 steps each day, this brings about better health. An inactive individual may on average walk from 1,000-3,000 steps in a day only without really the intention of going out and indulging in a walking exercise program.
For most Americans, a reasonable target is to rise daily average steps by 500% every day each week until such time when you easily reach an average of 10,000 steps per day.
Walking is the most neglected and overlooked form of physical exercise because it looks ordinary and easy, so most people never bother to go on a walking exercise, but rather enroll in expensive gym memberships and aerobic classes.
Experts recommend walking because it requires no expensive gadgets but will definitely burn the same number of calories as when you jog.
For stress release and cardiovascular health, it is advised you walk 10,000 steps each day or equivalent to about 5 miles. To some, more steps possibly are needed for losing weight or about 12,000-15,000 steps each day will make you reach your goals.
As a universal guideline, an individual will usually burn approximately 100 calories for every mile that he walks. Note however that fitness, age and weight will affect the number of calories burned for each person.
When you try the “10,000 steps a day” program, you will later realize that you can in fact walk more steps or miles than what you think; you will be amazed at how fast the steps can add up.
Try to walk everywhere, anywhere and all the time. Consider taking the stairs as opposed to riding the escalator or elevator, do some strolling after dinner, call a friend from a pay phone in front of your home and choose to park in the farthest location possible from your office or the mall.
A pedometer can help you stay motivated as you start your “10,000 steps a day” walking program.
Some types of pedometers can even be set to calculate speed, miles and estimate number of calories burned. However, simply monitoring your total daily steps is already enough and in fact can be more precise than its other measurements or functions.
When taking that “10,000 steps a day” program, consider these guidelines:
1. To prevent injury, just slowly increase your steps in your walking exercise. Start with a few steps a day and gradually increase it each day. It is wise to consult your doctor first before engaging in any strenuous physical exercise specially if suffer from lower extremities.
2. Invest in a good quality pair of padded or cushioned shoes.
3. Wear properly a pedometer in order to keep a record of your daily steps for the first two weeks. Remember not to do anything so as to alter your normal daily routine.
4. When you feel confident, take the “highest number” of steps that you have walked in your “two-week” period then use it as your every day step target for another two weeks, after which you can increase your steps as you feel comfortable.
Slowly increase your step count until you can do 10,000 steps every day. Do note that it must not exceed 500 steps on a given day.
5. Should you feel pain or experience any problems physically or pain while you are doing the activity, stop and consult your doctor.
While not everybody can achieve walking “10,000 steps a day”, almost everybody can discover ways in order to encourage walking in their everyday routine so as to build up a minimum of 30 minutes daily physical activity.
If you can not afford to walk 30 minutes each day all at “one time”, then take 5 or 10 or 15 little walks throughout your day because these adds up towards living a healthier lifestyle .
But do bear in mind that exercise alone is not enough to create a healthy you. Any physical exercise is useless if you are not eating the right kind of foods or that you indulge in alcohol and smoking.
