Vol. 2, No. 3 | March 2010




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10,000 Steps a Day

Houseplants that Purify the AirHow many steps do you walk each day? Recent guidelines suggest walking 10,000 steps per day to maintain health, but just how far is 10,000 steps? The average person takes just over 2,000 steps to walk one mile, so 10,000 steps is close to 5 miles. A sedentary person may only average 1,000 to 3,000 steps a day, adding steps to their daily routine can result in many health benefits.

A reasonable goal for most people is to increase average daily steps each week by 500 per day until you can easily average 10,000 per day. Wearing a pedometer is an easy way to track your steps each day. Start by wearing the pedometer every day for one week. Put it on when you get up in the morning and wear it until bed time. Record your daily steps in a log or notebook. By the end of the week you will know your average daily steps. There are many ways to increase your daily steps:

  • Take a walk with your spouse, child, grandchild or friend
  • Walk the dog
  • Use the stairs instead of the elevator
  • Park farther from the store - Better yet, walk to the store
  • Get up to change the channel
  • Window shop
  • Plan a walking meeting
  • Walk to visit a neighbor
  • Get outside to walk around the garden or pull some weeds

Keep notes on how you feel, how your body is improving, or other changes you are making to improve your health as you continue to increase your steps. If you are in very poor physical condition, or at any point you feel that you are progressing too rapidly- slow down and try smaller increases. If you have any health concerns seek your physician's advice prior to starting or changing your exercise routine. You can start with as little as ten minutes per day and gradually increase to 30-60 minutes of dedicated walking 3 to 4 days a week.


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