10000 Steps:
10000 Steps to a Better You
by Anne Berline
How does losing 35 pounds a year without drastically changing your diet sound? It can be done, and all it takes is 10,000 steps. Yes, you heard me correctly. 10000 steps a day can burn enough calories to trim off 35 pounds in one year.
I first heard about the 10,000 steps program when I vacationed with my mother last summer in the Hamptons. As we left the house that morning with my two sons, she strapped a pedometer to her belt. She checked it periodically throughout the day, and as I settled to relax on a bench toward the day's conclusion she remarked, "Ok, I'm going to walk around the park twice. I only have 500 more steps to go."
The secret? Walking. By walking 10000 steps a day, you can burn as many calories as you do when engaging in any of the following activities:
- Swim 90 minutes
- Bike ride for 70 minutes
- Play 10 holes of golf (subtract the cart)
- Walk 50 blocks
- Play soccer for 90 minutes
- Work two hours in your garden
But how do you fit in 10,000 steps? Count every step you take during the day -- Mom clips on her pedometer first thing in the morning and takes it off before going to bed. Add in those extra steps with any of the following suggestions:
- Park at the extreme far end of the lot at the mall.
- Leave your car and walk to work. Or park three blocks further away in the morning and walk.
- Walk the dog.
- Use the stairs instead of taking the elevator.
- Get up and do it yourself. Instead of asking one of your kids to retrieve something for you, take a little walk. Believe me, those little trips add up.
- Go sightseeing. As a bonus, either good or bad, you'll also freshen up your perspective on your hometown.
- Walk to the grocery. If you're just heading out to pick up some whole weat bread, leave the car at home and take a walk.
- On the phone? Walk and talk at the same time. You can do 2000 steps during a 15 minute phone call... easy.
Don't think about your speed -- the idea is to get moving. In fact, if you're puffing too hard to say hi to a friend, you're walking too hard. Slow down. At the ideal pace you should be able to carry on a conversation, but not belt out an opera.
100000 steps may seem a smidge daunting at first, but just keep in mind that a journey of a thousand miles begins with one step. Lace up those walking shoes, and let's roll.
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