Oasis Advanced Wellness Health Forum

[becca]

10000 Steps to a Better You
by Anne Berline

How does losing 35 pounds a year without drastically changing your diet sound? It can be done, and all it takes is 10,000 steps. Yes, you heard me correctly. 10000 steps a day can burn enough calories to trim off 35 pounds in one year.

I first heard about the 10,000 steps program when I vacationed with my mother last summer in the Hamptons. As we left the house that morning with my two sons, she strapped a pedometer to her belt. She checked it periodically throughout the day, and as I settled to relax on a bench toward the day's conclusion she remarked, "Ok, I'm going to walk around the park twice. I only have 500 more steps to go."

The secret? Walking. By walking 10000 steps a day, you can burn as many calories as you do when engaging in any of the following activities:

Swim 90 minutes

Bike ride for 70 minutes

Play 10 holes of golf (subtract the cart)

Walk 50 blocks

Play soccer for 90 minutes

Work two hours in your garden

But how do you fit in 10,000 steps? Count every step you take during the day -- Mom clips on her pedometer first thing in the morning and takes it off before going to bed. Add in those extra steps with any of the following suggestions:

Park at the extreme far end of the lot at the mall.

Leave your car and walk to work. Or park three blocks further away in the morning and walk.

Walk the dog.

Use the stairs instead of taking the elevator.

Get up and do it yourself. Instead of asking one of your kids to retrieve something for you, take a little walk. Believe me, those little trips add up.

Go sightseeing. As a bonus, either good or bad, you'll also freshen up your perspective on your hometown.

Walk to the grocery. If you're just heading out to pick up some whole weat bread, leave the car at home and take a walk.

On the phone? Walk and talk at the same time. You can do 2000 steps during a 15 minute phone call... easy.

Don't think about your speed -- the idea is to get moving. In fact, if you're puffing too hard to say hi to a friend, you're walking too hard. Slow down. At the ideal pace you should be able to carry on a conversation, but not belt out an opera.

100000 steps may seem a smidge daunting at first, but just keep in mind that a journey of a thousand miles begins with one step. Lace up those walking shoes, and let's roll.