10,000 Steps a day

Walking does a body good - a regular walking routine can help you lose weight, live longer, protect against heart attack and reduce the risk of diabetes. Brisk walking burns about as many calories per mile as running does. In one Harvard study, men who burned 2000 calories or more a week by walking lived 1-2 years longer than men who burned fewer than 2000 calories. Women who walked 3 or more hours per week had a 40% reduced risk of heart attacks, and walking 30 minutes a day worked nearly twice as well as the prescription drug metformin in preventing diabetes, according to a recent study. Contact your wellness coordinator at your site for a free pedometer and log sheet to track your steps! Also, visit http://www.thewalkingsite.com for more information and walking how-to's.

Why 10,000 steps?

The goal of doing 10,000 steps a day came from a concept in Japan that started nearly 40 years ago. When you think of the Japanese, you think of a very fit, ageless group of people. We are aware of the Japanese diet that consists primarily of fish, rice and vegetables, and little, if any, processed foods. In addition to eating in a healthy way, the Japanese lead walking lifestyles. This helps them to achieve their fitness levels without additional exercise programs.

The Japanese are focused on doing 10,000 steps a day. That equals about 5 miles a day, depending on your stride.

The average American takes about 2,300 to 3,000 steps daily, closer to 1.5 miles, according to a study by Novartis Nutrition. Researchers measured the steps of 98 Amish adults with pedometers and found men took an average of 18,425 steps a day and women took 14,196. Compare that to about 3,000 steps for the average American adult, and it is easy to see why only 4% of Amish adults are obese, versus 41% of the general population.

The University of Tennessee study found walking 10,000 steps a day had a huge impact on body fat and waist and hip measurements even compared to a 6,000 step a day count! A University of Tennessee in Knoxville study with pedometers revealed women who averaged more than 10,000 steps a day had 40% less body fat and waist and hip measurements that were four to six inches narrower than those who averaged fewer than 6,000 steps. (Los Angeles Times, May 17, 2004)

Knowing your beginning step count and increasing it is key to healthier and happier individuals. For most of us, 10,000 steps a day is a great goal to achieve. Of course, goals can vary due to physical condition and to personal desires, such as losing weight. You should always consult with your physician before starting a new exercise plan.