Exercise and walking: 10,000 steps.a walking program
2006-12-31 17:28:16This idea comes from Arthritis Consumer Experts in Canada.
Exercise and walking: 10,000 steps.a walking program
Exercise has general benefits such as improved heart and lung function, weight
control, decreased stress and improved self-esteem and self-confidence. For
arthritis, exercise helps to minimize joint pain and stiffness. If you are
considering starting an exercise program, formal or informal, it is important to
speak to a health professional trained in exercise for arthritis.
Walking is a great form of exercise and something we do everyday as a part of
our daily routines. The 10,000 step program encourages people to keep track of
how many steps they walk, using a pedometer, and then increases the number of
steps each week until they get to 10,000.
The 10,000 step lifestyle approach to exercise began in Japan to encourage
people to walk more as a lifestyle change. The program requires a pedometer and
a good comfortable pair of walking shoes. Pedometers are inexpensive and can be
purchased at most sporting goods stores and stores that specialize in running
shoes and clothing.
Pedometers need to be attached to your waist area near the front of the hip and
in a line above the kneecap. It can also be worn at the side or at the back of
the waistband. The important part is the pedometer must be in an upright
position to work properly.
How to use the pedometer:
a.. attach the pedometer to your waistband, set it to zero
b.. walk 20 steps in a row without looking at the pedometer
c.. check the pedometer to see that it reads 20
How to start the 10,000 step program
a.. Wear the pedometer for one week and record your total daily steps. One
week is a good time frame as it should include both work and leisure times.
b.. Total the number of steps for the 7 days and take the average number of
steps/day.
c.. Try to increase the number of steps each week by 500 until you reach
10,000, which is considered an active level of activity. See the activity chart
below.
Activity level: what is your current level of activity?
Number of Steps Activity Level
10,000 + active
4000 - 6000 average
2000 - 4000 inactive
Exercise is as individual as you are, so listen to your body when exercising. If
increasing the number of steps by 500/week is too much, try 250 and increase at
your own pace until you reach the 10,000 steps. Some helpful hints to promote
more walking steps are things like taking a short walk at lunch time, or walk to
the mail box down the street instead of drive and think about other time where
you could walk instead of take the car or public transit.
Keep track of your progress and how you feel each step of the way. If you are
interested in a walking program or walking indoors, get in touch with your local
recreational centre or ask at the local malls. Often the large centers have
informal indoor walking paths that provide a safe walking space that is free
from outdoor elements like the rain and snow.