| Pick your goal. Eventually build up to: |
• 10,000 steps per day for health
• 12,000 to 15,000 steps per day for weight
loss
• For aerobic fitness, make 3,000 to 6,000
of your daily steps fast. |
|
Rough rule of thumb:
2000 steps per mile
Week #1 (Measure your steps
in a typical week.) Don't change your routine; ignore the pedometer.
| Date: |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| Steps Today: |
|
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|
|
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Week #2 (Boost your average
daily steps by 20%) Start with the easy stuff!
| Average steps week #1
__________ |
Multiply by 1.2 __________ |
Goal average for week
#2 __________ |
| Date: |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| Steps Today: |
|
|
|
|
|
|
|
| Total # of steps for
the 7 days __________ |
Divide by seven __________
|
Average steps week
#2 __________ |
| This week look for easy ways to add steps;
get off the train a stop early, take the stairs, grab
a five-minute stroll. |
Week #3 (Try for another
20% boost.) Try to begin building routine steps into your life!
| Average steps week #2
__________ |
Multiply by 1.2 __________ |
Goal average for week
#3 __________ |
| Date: |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| Steps Today: |
|
|
|
|
|
|
|
| Total # of steps for
the 7 days __________ |
Divide by seven __________
|
Average steps week
#3 ____________ |
Boost your steps permanently; leave the
car behind, commute on foot; stroll for errands; walk
the kids to school or a friend's.
Help build a more walkable world: lobby for sidewalks
and crosswalks, help build or maintain a trail, be a walking
role model. |
* * * * *
Mark Fenton is the producer of the PBS series, America's
Walking. Previously, he competed as an Olympic race-walker
and was editor of Walking Magazine. Mark currently
serves on the Board of Directors of America Walks (www.americawalks.org), the national coalition of walking advocates.
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