Ok, you know why you should be exercising, but how do you get started?
Walking is one of the world’s most popular forms of physical activity. It’s non-stressful, easy and inexpensive and anyone of any age can do it! All you need to do is pop on your walking shoes and out the door you go. You can start at your own pace to suit your fitness level, but it’s important to gradually increase the time, frequency and intensity to generate improvements in fitness as well as see the health benefits.
To help incorporate more physical activity in your day – one of the key steps to a healthier you – we are giving you a pedometer as part of Sanitarium’s Healthy Steps programme.
What is a pedometer?
Well, it’s a small electronic device you clip to your waistband and it records the number of steps you take by monitoring the up and down motion of the hip. It’s a great way to remind you to to be more active and measure your achievements for the goals you’ve set –a great motivator.
How many steps?
To start seeing benefits, your first goal should be to reach around 10,000 steps a day. Most people would only reach 3000 – 5000 steps per day so start by increasing your steps by around 200 a day until you reach your 10 000 goal, then increase from there.
Step One
To get started with your pedometer, clip it to your belt or the waistband of your pants or skirt. Position it horizontally and snug to your waist, directly above your knee. Make sure you complete the ‘50 – step’ test to see that it is positioned correctly.
- Clip your pedometer onto your belt or pants.
- Reset the counter to zero.
- Walk 50 steps.
- Check the number of steps you’ve recorded.
- The pedometer should ready between 45 to 55 steps. If it doesn’t, re-adjust the position of the pedometer and repeat the test, by slowly moving the pedometer towards your side and re-do the step test.
Step Two
To find your baseline count, record the steps taken each day of a normal week, add the total number of steps and divide by seven. This is your baseline value. Set weekly goals to increase your average daily value by 20% each week. Record your goals and your daily values.
Step Three
Don’t worry if you decide to do some other form of activity besides walking. Other activities can be added to your daily total by using this guide. Steps per minute of activity:
- Swimming 1.5 km/h = 89 steps
- Squash – recreational = 136 steps
- Aerobics – low impact = 145 steps
- Stair climbing – 39 stairs a minute = 133 steps
- Rowing 5.5 km/h = 147 steps
- Gardening (seated, kneeling) = 73 steps
- Cycling 16 km/h = 93 steps
- Dancing – socially = 93 steps
e.g. Squash for 45 minutes will give you 6120 ‘steps’ towards your daily total (136 x 45 minutes = 6120)
So, now it’s over to you. Happy walking.
Some tips...
- Take the stairs instead of the lift.
- Walk to work, or get off one bus stop earlier and walk the last section.
- Take the dog for a walk each day.
- Regularly get up from your desk at work and take a short walk.
- Keep your garden weed free and mow your own lawn.
- Park your car on the far side of the car park at the shopping centre.
- Take your kids for a walk to the park.
Why not write into us at healthysteps@sanitarium.co.nz and let us know your tips for adding more ‘steps’ into your day? All you need to do is walk more and you’ll start achieving your goals.