Ways to Increase Your Steps - MissouriFamiliesmissourifamilies.org/features/nutritionarticles/let's...
Transcript of Ways to Increase Your Steps - MissouriFamiliesmissourifamilies.org/features/nutritionarticles/let's...
Pedometers in UseWhat is a Pedometer?• Adevicewhichcountseachstepa
personmakes.• Atoolusedtohelpgaugehow
activeyouareeachday.
How does a Pedometer work?
APedometer... ...usesapendulumtosensehip
movement. ...fastenstothewaistorbeltarea. ...measuresstepsmadethroughout
theday. ...motivatesyoutoincreaseyour
dailystepsby20%perweek.
Important note:Pedometersarenotaccurateformeasuringrunningsteps,pedalingmotionofabicycle,orswimming.Keeptrackofthoseactivitiesbytimeordistance.
Let’s Get
WalkingTipstoGetYouMoving
equalopportunity/ADAinstitution
Ways to Increase Your Steps
• Walkonyourbreaks&lunchhour• Parkfartherawayfromentrances• Takea3minutewalkeveryhour• Deliverthingstocoworkersinperson• Takethestairsinsteadoftheelevator• Walktheperimeterofthefieldwhile
yourchildrenplaysoccer• Vacuumyourhousemoreoften• Pacewhileyou’reonthephone• Takeseveral10minutewalks• Walkthedog
Benefits of Walking
• Helpsprevent&controldiabetes• Reducestheriskforheartdisease• Helpspreventosteoporosis• Bolstersimmunesystem• Helpscontrolweight• Improvescirculation• Helpsbreathing• Combatsdepression
UniversityofMissouriNutritionalSciencesExtension
308GwynnHall,Columbia,MO65211Phone:573-882-9760Fax:573-884-5449
missourifamilies.org/features/nutritionarticles/fit14.htm
MissouriFamilies.orgSolutionsforBetterLiving
Tips on WalkingWarm-Up• Walkslowlyforabout5minutes.Then
pickupyourpace.
Walk tall• Headup,shouldersback,stomachin.• Focusonquicker,notlongersteps.• Breathedeeply.• Wearreflectiveclothesorcarryalight.• Walktowardtraffic.
Cool Down• Last5minutes,slowyourpace.• Finishwithsomeflexibilitystretches.
Important notes: • Ifyouexperienceaproblemthatcan
notberelievedseeyoudoctor.• Donotusehandweightswhilewalking;
usingthemcouldincreaseyourbloodpressureandmaycontributetojointproblems.
Walking for FitnessForhealthbenefits,physicalactivityshouldbemoderateorvigorousandadduptoatleast30minutesperday.Walkingbrisklyisconsideredamoderateactivity.
Thewalkingprogrambelowwillhelpyougraduallyincreasethenumberofdaysyouwalkperweek,beginningwithonly15minutesthreetimesthefirstweek;andultimatelyreachingagoalof30-60minutesperday.
Recordingyourprogressinawalkinglogwillhelpyoustaymotivated.
Health Guide for Daily Steps
Daily Step Count Health Zone
Morethan12,500 HighlyActive
10,000-12,500 Active
7,500-10,000 SomewhatActive
5,000-7,500 LowActive
Lessthan5,000 Sedentary
8-Week Walking Program MinutesPerDay
M T W Th F S Su
W1 15 15 15
W2 15 15 15 15 15
W3 17 17 17 17 17 17
W4 20 20 20 20 20 20
W5 23 23 23 23 23 23
W6 25 25 25 25 25 25
W7 30 30 30 30 30 30 10
W8 30 30 30 30 30 35 15
Step Length
# Steps in 1 Mile
16 3,960
17 3,727
18 3,520
19 3,335
20 3,168
21 3,017
22 2,880
23 2,755
24 2,640
25 2,534
26 2,437
27 2,347
28 2,263
29 2,185
30 2,112
31 2,044
32 1,980
33 1,920
34 1,864
•Calculateyoursteplengthbymeasuringoffaknowndistance
(20or50feet).
•Thenwalkthatdistanceatyournaturalwalkandcountthenumberofstepsittakesyoutocoverthatdistance.
•Dividethenumberofinches(numberoffeettimes12)bythenumberofsteps.Thisgivesyouyoursteplengthininches.
•Calculateyourmileswalkedbydividingthestepsyouwalkedbythenumberofstepspermile.
Converting Steps to Miles