The Chicago Neuroscience Institute (CNI) recommends that all individuals participate in regular exercise to improve health and help maintain fitness. One of the common recommendations is to try to walk a minimum 10,000 steps per day. This is often referred to as the “10,000 Steps Rule” in healthcare. Not everybody is able to walk 10,000 steps per day due to age, pain and/or physical limitations. These individuals are encouraged to use other forms of regular exercise. The benefits of regular exercise and walking 10,000 steps per day are well-established. Before beginning any exercise program is important to receive clearance from one of your healthcare providers.
The average mile represents approximately 2000 steps. The average American walks approximately 2,000 to 4,000 steps per day which is equivalent of 1.0 -2.0 miles per day. It is important to be aware o) the number of steps you take each average day. If you fall short of walking an average of 10,000 steps per day you can work up to the goal of by adding 500-1000 steps per day every two weeks This gradual approach will help condition joints, muscles and your cardiovascular system. If you find that you are already walking 10,000 steps per day and you’d like to improve your fitness level and or lose weight you may want to increase your steps per day goal. . If 10,000 steps per day or too much then set a more realistic goal.
Walking represents one of the healthiest, practical and cost-efficient ways to perform regular exercise. Regular walking will help reduce the risk for following health conditions;
A regular walking program can help improve the following:
The U.S. Department of Health and Human Services recommends 150 minutes a week of moderate-intensity exercise, such as brisk walking. If your walking pace is not quick enough to qualify as moderate-intensity exercise, then pick up the pace or turn to an alternative exercise approach. To help meet the criteria for moderate intensity exercise set a goal of walking at least 100 steps per minute. This would be the equivalent of a 20 minute mile. Special timers on mobile devices such as phones provide tools which you can use to set your pace.
The simplest way to record steps is to utilize a special application on your portable phone. Many phones have this application. If not, a simple health application with a step counter can be downloaded. Most applications provide Long-term recording and monitoring of daily step counts. This results in the ability to access and view performance and trend graphs by day month or year. The use of these tools increases mindfulness of activity and helps the user develop strategies to meet health and fitness goals.
There are many ways that you can increase the number of steps taken each day. A few of these methods include:
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