10,000 Steps to Fitness

10,000 Steps to Fitness - Exercise can be even more fun when you make it a game. Keep track of how many steps you take each day using a pedometer and aiming for 10,000. Exercising doesn't have to mean joining a gym or running a marathon. Any kind of movement, such as doing the laundry and walking to your co-worker's cubicle, can help you keep a strong heart and a healthy weight.

Healthy adults need at least 30 minutes of exercise most days of the week, along with eating a balanced diet that includes fruits and vegetables. This can help ward off heart disease, diabetes and some cancers. And if you want to cut down on your weight, you will also need to cut down on your calories.

Shoot for 10,000

You can get on the road to good health by taking 10,000 steps every day. Why 10,000? Some research suggests that walking or running 10,000 steps each day - about 5 miles - can help keep your weight in check. And all you need is a good pair of cushioned athletic shoes, a pedometer and a place to walk.

Always check with your doctor before starting or increasing your activity level.

Squeezing in spurts of physical activity

Take a look at your typical day. Chances are you do a lot of sitting - sitting in the car, sitting at your desk and sitting in front of the television or computer screen. Then think about times during the day when you are moving. Is it lunchtime to run an errand? Is it walking from your car to the office building? Is it climbing the stairs to your bedroom?

Take away time from sitting and spend it moving instead. You want to build on the activities you already do and look for excuses to add steps, aiming for 10,000 each day.

How to get started

1. Buy a pedometer. This is the key to your 10,000 steps program. A model that just tracks your steps should cost about $15 to $30. Wear the pedometer on your waist or wherever the instructions tell you, usually either near the center of your body, near your belly button or on your hip, above your pants crease.
2. Get a good pair of sneakers. If your shoes are uncomfortable, you aren't going to want to walk much.
3. Keep track of your steps. Log how many steps you take each day in a journal or on your calendar. Write the number down each night before you go to bed. This can show you your progress over time.
4. For the first week, don't change your activity level. Just see how many steps you typically take in a day. This gives you a starting point. After a week, look at your log. Use that as your guide to reaching 10,000 steps. If you are walking about 2,000 steps each day, add another 500 and aim for 2,500 a day for the next two or three weeks. The idea is to build slowly. You don't want to injure yourself or burn out.
5. Look for excuses to move. Instead of e-mailing your co-worker, go over to his or her desk. Take the stairs instead of the elevator. Park your car farther away. During television commercials, do chores around the house.
6. Add in a 30-minute walking session around the block when you get in better shape. This can help you reach your 10,000-step goal.
7. Reward yourself when you reach a goal. See a movie, buy yourself a new outfit or spend the afternoon with a friend.

How you reach your goal is up to you. Biking, running and swimming count, too. While you may have to set aside your pedometer for these activities, the idea is to get moving and keep moving. Every movement counts. So get going.

SOURCES:

• Shape Up America. Getting started on the 10,000 Steps Program.
• Centers for Disease Control and Prevention. How much physical activity do adults need?