How many steps do you take in a day: 2,000? 4,000? 6,000? Or the recommended 10,000? One way to increase the calories you burn each day is to take some extra steps—literally. Taking more steps every day not only helps keep your weight down, but it also can improve your health in other ways. A pedometer, or step counter, can help make it easier for you to become more active.
What’s a pedometer?
A pedometer is a small device that you wear clipped to your pants or belt. It counts your steps by responding to your body’s movements. Some pedometers measure distance, time or the number of calories you burn. You can easily buy a pedometer. Keep in mind that simpler is better—the main goal is to be able to keep track of your steps.
Count the steps you take
For the first week, wear your pedometer without changing how much you walk. Write down the number of steps at the end of each day. Reset your pedometer before you put it on again the next morning. After one week, add up your steps and divide by seven. This tells you how many steps you take on average per day. This helps you become more aware of what you are — and are not — doing.
Set your goal
Once you know the number of steps you take per day, choose your first goal. You may want to add 2,000 steps daily, but you don’t need to do it all at once. Remember, small steps add up. Start by adding 500 steps a day for one week. Continue to add another 500 steps per day each week over the next few weeks. In about a month, you will have reached your goal of 2,000 additional steps.
Your next step
Now it’s time to go beyond the 2,000 steps you’ve already added. Aim for a goal of 10,000 steps per day. One way to reach your goal is to get in more steps during the day with everything you do, from shopping to walking the stairs in your house. Do this at the same pace you did before. Remember, you don’t want to feel pain or discomfort. If you have not been very active, talk with your health care provider before starting. Just think of all the ways you can add more steps.
Be creative. Steps add up quickly. 10,000 steps per day Research shows that being more active adds up to better health. One study showed that individuals who added 2,000 steps per day stopped gaining weight.
Another study showed that people who take 10,000 steps per day had a healthier heart and blood vessels. Activity helps lower your blood pressure and blood glucose. Why not add steps to your day? That little step counter can do wonders to get and keep you moving.
Take more steps on
- Step while you’re cooking, doing the dishes or cleaning.
- Park your car farther away from your destination.
- Walk in place during television commercials.
- Pace while talking on the phone.
- Volunteer to get the mail.
- Take the dog for a walk.
