Sunday, May 4, 2008

10,000 steps

We have recently been working on a CPA initiative that has us monitoring our steps per day and making up the difference by walking or running.

For the average person 10000 steps wouldbe a good minimum.

It works out to 8 - 10 km per day depending on your stride.

For kayakers and swimmers,of course you have to convert - in the pool I am looking at trying 1000-2000m to add to the total. Kayakers have to use their GPSs to log on their mileage.

Whatever you do log it on to your exercise training plan.

Here is a useful section from the CPA website:

Why do physiotherapists recommend walking 10,000 steps per day?

Walking is a healthy weight-bearing exercise that can provide a total body workout. Walking, skating, blading and other cardiovascular activities help fight obesity, heart disease, arthritis and osteoporosis.

How do you know if you’re doing enough? One way to monitor your activity level is to wear a pedometer that counts the number of steps you take in a day. 10,000 steps per day is the ‘magic number’ recommended to achieve an active lifestyle.

By setting a daily step goal that builds up to 10,000 steps a day, you will realize a significant decrease in body mass index and blood pressure. Put your best foot forward today!

Getting started

1. How active are you?

Lifestyle Index Sedentary Low Active Somewhat Active Highly Active
Steps/day* <5000 5000 – 7500 7500 – 10,000 >10,000

* The above recommendations are for healthy adults. Children and youth require more steps/day. Elderly and disabled persons require less steps/day.

2. Aim for 10,000 steps/day

Research shows that taking 10,000 steps/day will have health benefits.* If you're walking at a brisk pace, 10,000 steps is about a 30 to 60 minute walk! This advice fits with Canadian Physical Activity Guide recommendations to accumulate at least 30 to 60 minutes of activity most days of the week.

From your current activity level, aim to reach 10,000 steps/day over a 6 week period by adding 500 steps every 2 weeks. If you’re already highly active, keep it up and consider increasing your steps for greater fitness capacity.

A few examples of activity step equivalents are listed below:

Cycling at 5 mph =50 steps/minute
Cycling at 15 mph =150 steps/minute
Slow steady swim =100 steps/minute

3. Measure your progress

Record your daily steps to track your progress. Research shows that keeping an activity log results in increased steps taken per day and commitment to reaching and maintaining your goal over a long period.

Steps added = Calories burned!

Steps Per Day Calories Burned Per Day
2100 100
8400 400
10,000 476

Other useful resource:

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