The recommended 10,000 steps a day originated in Japan in the early 1960s. Japanese researchers led by Dr. Yoshiro Hatano determined the average person took 3,500 to 5,000 steps per day, and that if they were to increase their steps to 10,000 steps per day, the result would be healthier, thinner people!

Dr. Hatano’s calculations also showed that we should walk 10,000 steps a day to burn about 20% of our caloric intake through activity. A sedentary adult should aim for 1,000 to 3,000 steps per day, and gradually increase steps until the 10,000 goal is achieved.

 

Wearing a pedometer is the best way to track your steps. You can add more steps into daily activities by parking farther away, taking groceries in one bag at a time, plan a walking meeting or walk on your lunch hour, take the stairs, pace around while you talk on the phone etc...just move your feet.

 

Walking is a very positive and productive activity that you can do alone or with family or friends. 

 

• Wear supportive shoes.  Active exercisers should replace shoes every 3-6 months.  Your shoes may look great on the outside but the support the shoe was made to do for the body is worn out,
• Maintain good posture
• Lead with your heel touching the ground first.
• Swing your arms at a 90-degree angle. Don't hold weights.  When you swing your arms holding weighs it makes the shoulder joints take the pressure of the swinging weight.  This can lead to shoulder injury in time and you may not be aware of what you did.