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 wheat 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.

Disclaimer: Throughout this website, statements are made pertaining to the properties and/or functions of food and/or nutritional products. These statements have not been evaluated by the Food and Drug Administration and these materials and products are not intended to diagnose, treat, cure or prevent any disease.