Walk your way to better health

 

Over the past couple of years, much attention has been paid to the “10,000 steps” regimen. The theory is that you should set your goal to walk 10,000 steps a day. Bear in mind that your normal, everyday walking counts in your total. A sedentary person walks between 1,000 and 3,000 steps a day, which means they would have to account for 7,000-9,000 steps in order to meet their goal.

How far is 10,000 steps?

Of course, it varies, but the average person covers 2.5 feet with every stride. That works out to 25,000 feet, which is 4.75 miles. Determining just how much you’ll need to walk as part of an exercise regimen is simple. An inexpensive pedometer will tell you how many steps you normally take every day. Average it over a week and you’ve got a good starting point. You may be surprised at how little or how much you actually walk in a given day.

Ways to increase your walking distance

After you’ve determined how much you walk during the day, it’s time to think about how to increase the distance you walk. Be creative! There are a number of ways to increase the distance you walk each day. One warning, though: If you don’t currently walk much, don’t jump right in and try to hit the goal of 10,000 steps a day. Increase the number of steps you take gradually – maybe 500 a week – until you reach your goal.

• Wake up and get moving. Take a walk around the neighborhood just to wake up.

• Take a walk with your spouse, child or friend.

• Walking the dog is great for you and the dog. Do it in the morning and the evening.

• Take the stairs instead of the elevator.

• Park farther from the store or walk to the store.

• Go shopping. You don’t even have to buy anything.

The health benefits of walking

Walking will not only help you physically, but can help your mental state as well. It helps you to relax and get your mind off of things. By the same token, it can also help you concentrate. For many, it is the “me time” they take every day.

People who walk for exercise can experience significant weight loss. As the weight comes off, you may even find yourself with the ability to come off of diabetes medication. It can tone and tighten the muscles in your legs and glutes. More importantly, a brisk walk can help improve your cardiovascular fitness, too. As with any exercise regimen, it’s a good idea to talk to your physician about walking for better health.

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