Once
you have decided on your daily goal, it is important to keep up with
your results. Remember "What gets measured gets managed."
Just as a hint to make it easier, I only work out three days
a week. By not walking every day I have been able to keep it
up for years. When I tried to exercise every day I found myself arguing
with myself as to whether or not I had time that day or was the weather
good enouth etc. It is also ok to change your goals.
Whatever
your goal, you should be thinking long term. That is why I
have this pedometer 10000 step chart that records your weekly totals
and averages. This chart can be used in addition to or in
place of the chart above. It is your exercise program. You
set the goals, you rate your sucess, you suffer the consequences, or
reap the rewards.
The average American gets about
4000 steps a day. 10000 steps a day is concidered
active and depending on your stride is about 5 miles a day.
Most new pedometers also give you miles. You can use miles
instead of steps for your goal if you like.
| Steps per Day | Activity Level |
| <5000 | Sedentary |
| 5000 to 7000 | Low Activity |
| 7000 to 10000 | Slightly Active |
| 10000 to 12000 | Active |
| > 12000 | Very Active |
| Steps\Week | 01 | 02 | 03 | 04 | 05 | 06 | 07 | 08 | 09 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 |
| 15,000 | ||||||||||||||||||||||||||
| 14,000 | ||||||||||||||||||||||||||
| 13,000 | ||||||||||||||||||||||||||
| 12,000 | ||||||||||||||||||||||||||
| 11,000 | ||||||||||||||||||||||||||
| 10,000 | ||||||||||||||||||||||||||
| 9,000 | ||||||||||||||||||||||||||
| 8,000 | ||||||||||||||||||||||||||
| 7,000 | ||||||||||||||||||||||||||
| 6,000 | ||||||||||||||||||||||||||
| 5,000 | ||||||||||||||||||||||||||
| 4,000 | ||||||||||||||||||||||||||
| 3,000 | ||||||||||||||||||||||||||
| 2,000 | ||||||||||||||||||||||||||
| 1,000 | ||||||||||||||||||||||||||
| Steps\Week | 27 | 28 | 29 | 30 | 31 | 32 | 33 | 34 | 35 | 36 | 37 | 38 | 39 | 40 | 41 | 42 | 43 | 44 | 45 | 46 | 47 | 48 | 49 | 50 | 51 | 52 |
| 15,000 | ||||||||||||||||||||||||||
| 14,000 | ||||||||||||||||||||||||||
| 13,000 | ||||||||||||||||||||||||||
| 12,000 | ||||||||||||||||||||||||||
| 11,000 | ||||||||||||||||||||||||||
| 10,000 | ||||||||||||||||||||||||||
| 9,000 | ||||||||||||||||||||||||||
| 8,000 | ||||||||||||||||||||||||||
| 7,000 | ||||||||||||||||||||||||||
| 6,000 | ||||||||||||||||||||||||||
| 5,000 | ||||||||||||||||||||||||||
| 4,000 | ||||||||||||||||||||||||||
| 3,000 | ||||||||||||||||||||||||||
| 2,000 | ||||||||||||||||||||||||||
| 1,000 | ||||||||||||||||||||||||||
Where
to Start your Walking Program?
Find out how many
steps a day you are now taking.
| Day | Date | Steps |
| 1 | ||
| 2 | ||
| 3 | ||
| 3 Day Total | ||
| Baseline (Total / 3) |
How
many steps do you take in a day? Do not be overwhelmed by the
goal of 10000 steps. For many of us just getting to the
average of 4000 steps might be a very good goal. For those of you who
have jobs sitting all day getting to 4000 steps would be an admirable
goal.
Get started, and remember to keep a
record...What gets measured gets managed.
Do not have a pedometer yet? Check out my
walking pedometer compairison.
Recent research is showing that the the amount of movement we do or do not do throughout the day may be even more important than our official exercise workouts when it comes to achieving your ideal weight. So in addition to your planned exercise, do not just sit when you can stand, do not stand when you can fidget or walk, and do not just walk when you can walk fast. A good rule of thumb is to never go more than two hours without moving. For more ways on how to add exercise to your day go to smallsteps.gov.
Related
Resources at Ideal-Weight-Charts.com
Need
more information about:
Walking
Pedometer Comparison
Pedometer
for Running
Where
to buy a pedometer