10000 Steps in a day

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10 Grand Steps

Governmentof South Australia

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Contents

The importance o being active

Ten Grand reasons or being physically active

How much physical activity

What are the benets o counting steps?

How many steps will improve my health?

What is a pedometer?

How do I use the pedometer?

Sample Logbook

How do I set goals?

Tips or walking

Ten Grand tips to increase your physical activity

Steps-To-Distance Conversion Chart

How ar have you walked?

Activities-To-Steps Conversion Chart

Adelaide CBD - How many steps?

Want to know more?

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IMPORTANT

The pedometer’s purpose is to count ootsteps. I you have any medical condition or any other reason to

doubt whether you should participate in the program or use the pedometer, please consult your doctor frst.

You must read and apply the instructions regarding the correct use o the pedometer. It is a condition o

your participation that you accept ull responsibility or any personal injury resulting rom your participation

in the program and/or your use o the pedometer.

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The importance o being active

The South Australian Physical Activity Survey (2004) showed that nearly hal o all adults

are insufciently active to beneft their health and almost one in fve adults are inactive.

Inactivity is one o the most important contributors to chronic disease and ill health inAustralia. Regular, moderate physical activity plays a undamental role in reducing the

risk actors associated with liestyle-related diseases.

Ten Grand reasons or being physically active

1. Reduces risk o chronic disease

2. Manages weight

3. Improves sleep

4. Improves concentration, enhances memory and learning

5. Enhances sel-esteem and condence

6. Decreases the levels o stress and anxiety

7. Lowers blood pressure

8. Increases bone strength

9. Increases personal energy levels

10.Reduces absenteeism

How much physical activity?

The National Physical Activity Guidelines or Australians provide advice or the type o

activity we should undertake or good health. The guidelines are:

1. Think o movement as an opportunity, not an inconvenience.

2. Be active every day in as many ways as you can.

3. Put together at least 30 minutes o moderate-intensity physical activity on most,

(preerably all) days.4. I you can, also enjoy some regular, vigorous exercise or extra health and tness.

O all the types o physical activity we do, walking is the most popular. It has long been

recognised as being good or us and as Thomas Jeerson said in the 18th Century,

“The sovereign invigorator o the body is exercise, and o all the exercises walking is the

best.” Now with the use o pedometers, walking may become even more popular!

To view the new Australian Physical Activity Guidelines or children and adults go to:

http://www.beactive.com.au/publications.htm

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a guide only or the ollowing reasons:

In sedentary occupations adults are•

likely to be taking about 3000 to 5000

steps per day – hence an immediate

increase to 10,000 steps may be

unrealistic.In trials undertaken with the 10 Grand•

Steps project, teachers oten attain

higher than 10,000 steps per day.

Baseline activity levels vary between•

people and should be taken into

account in individual goal setting.

What is a pedometer?

A pedometer is a motion sensor that

detects up and down movement. Each

strike o the oot registers a step while

walking or running. The pedometer is

attached to your belt or waistband midline

o your dominant leg and records the total

number o steps taken throughout the day.It does not register upper body activity (eg,

weight training) and non-weight bearing

activities (eg, cycling, swimming – and is

not waterproo).

How do I use the pedometer?

Starting o

Finding an accurate position or your•

pedometer is very important. Follow

the steps listed to ensure you nd the

right position or you.

It is important to note that a pedometer•

will only work accurately i it is both

horizontal to the ground (when

looking ront on at the pedometer) andpositioned up-right in a vertical plane.

(See Diagram 1.)

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What are the benefts ocounting steps?

Many o us recognise that we should be

active but we are not entirely sure how

active we should be or how active we

are. Others may require physical activity

targets or

recommendations to motivate and reassure

them when determining how much they

should be doing. The pedometer provides

the ollowing benets:

1. immediate eedback o the number

o steps taken during the course o aday.

2. enhanced sel-confdence/motivation or

maintaining and increasing physical

activity.

3. it is accurate sel-monitoring tool that

assists in goal setting and recognition

o progress in activity levels.

How many steps will improvemy health?

10,000 steps per day is oten used as a

common target that the adult popula-

tion should aim or to improve health.

The Australian National Physical Activity

Guidelines or Adults refect current inter-national recommendations – 30 minutes

o moderate physical activity on most days

o the week (which will lead to improved

health). So what does this mean in regard

to how many steps you should take each

day or health?

10,000 steps per day have been recom-

mended as the target that the adult popu-lation should aim or to improve health.

However, this target should be viewed as

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Ongoing use

Each pedometer is dierent and will come with an instruction sheet. Read the•

instructions o your pedometer to fnd out how to re-set the step count to zero

(usually a yellow button). Programming your stride length is optional and only useul

i you want to use the distance unction.

At the beginning o the day, re-set your step count to zero and attach the pedometer•

in the correct position (as discovered by ollowing the previous steps)

Leave the cursor set on ‘Step’ at all times. I you wish to see how many kilometres•

you have walked, use your mode button to see distance travelled and then return the

counter to ‘Steps’. Remember that your distance will only be an estimation as yourstride length will change as you walk dierent speeds and over dierent terrains.

At the end o the day, record the number o steps taken in the logbook.•

555

RESET SET MODE

DIS CALORIESTEP (km) (kcal)

STRIDE(cm)WEIGHT(kg)

Reset ButtonSet Button

Mode Button

Attach the pedometer to your belt or waistband and position the pedometer directly•

in line with your knee, over your dominant oot. This is the most accurate position

or approximately 80% o the population (see Diagram 2).

To check accuracy, frstly attach your pedometer, then open and re-set to zero. Close•

and walk 50 steps. Next, while the pedometer is still attached, open and check the

reading. I your step count is more than one or two steps out, move slightly outward

on your belt or waistband and repeat this process.I you still cannot get an accurate reading, try positioning the pedometer on your•

back attached to your waistband or belt, directly inline with your hipbone.

I you have tried all the previous positions, it may be the quality o your pedometer•

that is preventing you rom getting an accurate reading.

Diagram 1 Diagram 2

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Date / / Week 1

Day Total step count Notes

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Highest step

count

Total or week

Date / / Week 2

GOAL: Highest step count rom Week 1 =


Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Highest step

count

Total or week

Sample Logbook

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Date / / Week 3

GOAL: Weeks 2 + 500 =


Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Highest step

count

Total or week

Date / / Week 4

GOAL: Week 3 + 500 =


Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Highest step

count

Total or week

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How do I set goals?

Setting goals or physical activity can motivate you towards positive behavioural changes.

There are a variety o approaches to goal setting or using pedometers. The ollowing is

a program or setting and increasing your goal step count throughout several weeks:

• Wearthepedometerforoneweekwithoutadjustingyourdailyroutine.Makesureyou record your steps in the logbook beore going to bed.

• Aftertherstweek,checktoseewhatyourhighestandloweststepcount

(eg, the range might be 1500 to 3000 steps).

• Forthenextweek,ifyoufeelcomfortable,attempttomatchthehighestdailystep

count rom the previous week (eg, 3000 steps) on each day o the week.

• Inthethirdandfourthweeks,iffeelingpositiveandable,attempttoaddafurther

500 steps per day to the highest total o the previous week.

• Continueaddinganappropriatenumberofstepstoyourdailytotalatthebeginningo each week until you reach the 10,000 steps goal.

Tips or walking

• Wearappropriate,supportiveandcomfortablefootwear.

• Wearappropriateandcomfortableclothing.

• Protectyoureyesand skin fromthe sunbywearing sunscreen,hats and

sunglasses.

• Stretchbeforeandafterwalkingoranyexerciseroutine.

• Drinkenoughwater–1to2litresperday.

Once you have started walking with a pedometer, you will become more aware o ways

to increase your daily physical activity.

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Ten Grand tips to increase your physical activity

1. Take the stairs instead o the lit or escalator.

2. Park your car at the very end o the car park and walk to the shops (it will be time

better spent exercising than driving around looking or a car park)

3. Walk with a riend or partner.

4. Hide the TV remote and get up to change the channels.

5. Get o the bus a ew stops rom your usual stop and walk the rest o the way.

6. Get some resh air at lunchtime and go or a walk around your workplace.

7. Walking as soon as you get home is a good way to unwind. Why not take the

kids and/or dog?

8. Instead o sending an email, go and speak with your workmate.

9. Walk to meetings that are nearby, rather than taking a taxi.

10. Spend an hour at the gym.

For more tips and ideas on how to be active visit:

www.beactive.com.au

www.10000steps.cqu.edu.au

www.ausport.gov.au

www.health.gov.au

www.recsport.sa.gov.au

www.walkingsa.org.auwww.sa.lifebeinit.org

www.sportsa.org.au

www.recreationsa.org

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STEPS KM STEPS KM

500 .40 5500 4.43

1000 .80 6000 4.83

1500 1.21 6500 5.23

2000 1.61 7000 5.63

2500 2.01 7500 6.03

3000 2.41 8000 6.44

3500 2.82 8500 6.84

4000 3.22 9000 7.24

4500 3.62 9500 7.64

5000 4.02 10000 8.05

STEPS ADELAIDE TO KM

14,000 Glenelg 11.5

19,000 Aami Stadium 15

105,000 Victor Harbor 84

123,125 Tailem Bend 98.5

166,250 Clare 133

909,375 Melbourne 727.5

1,712,500 Sydney 1370

3,356,250 Perth 2685

1 minute o bicycling 150 steps

1 minute o swimming 150 steps

1 minute o rollerskating 200 Steps

1 minute o weight liting 100 Steps

Steps-To-Distance Conversion Chart

How ar have you walked?

Activities-To-Steps Conversion Chart

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Adelaide CBD - How many steps?

Why not park your car on the perimeter o the CBD or go or a walk at lunch?

This map is a guide to how many steps you will take rom the Citi Centre building.

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To order more o these brochures call the Oce or Recreation

and Sport on

8416 6677

For more inormation on how to be more active please visit

www.beactive.com.au

Inormation supplied by the Commonwealth Department o Health

and Ageing rom the ‘10K-a-day’ project was most helpul in the

development o 10 Grand Steps.

Governmentof South Australia

your local contact

10000 Steps in a day

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