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Feature Articles Exercise

 

Let's Get Walking

Tips to Get You Moving

 

This information is available as a pdf file in a 3 fold brochure format

 

Benefits of Walking
 

  • Helps prevent & control diabetes
  • Reduces the risk for heart disease
  • Helps prevent osteoporosis
  • Bolsters immune system
  • Helps control weight
  • Improves circulation
  • Helps breathing
  • Combats depression

 

Walking for Fitness
 

  • For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes per day. Walking briskly is considered a moderate activity.
     
  • The walking program below will help you gradually increase the number of days you walk per week, beginning with only 15 minutes three times the first week; and ultimately reaching a goal of 30-60 minutes per day.
     
  • Recording your progress in a walking log will help you stay motivated.

 

 

 8-Week Walking Program

 Minutes Per Day

Week # Mon  Tue Wed Thu Fri Sat Sun
W1 15   15   15    
W2 15 15 15   15 15  
W3 17 17 17 17 17 17  
W4 20 20 20 20 20 20  
W5 23 23 23 23 23 23  
W6 25 25 25 25 25 25  
W7 30 30 30 30 30 30 10
W8 30 30 30 30 30 35 15



Tips on Walking

 

Warm-Up
 

Walk slowly for about 5 minutes. Then pick up your pace.

 

Walk tall
 

  • Head up, shoulders back, stomach in.
  • Focus on quicker, not longer steps.
  • Breathe deeply.
  • Wear reflective clothes or carry a light.
  • Walk toward traffic.

 

Cool Down
 

  • Last 5 minutes, slow your pace.
  • Finish with some flexibility stretches.

 

IMPORTANT NOTES:

 

  • If you experience a problem that can not be relieved see you doctor.
  • Do not use hand weights while walking; using them could increase your blood pressure and may contribute to joint problems.

Pedometers in Use

 

What is a Pedometer?
 

  • A device which counts each step a person makes.
  • A tool used to help gauge how active you are each day.

 

How does a Pedometer work?
 

A Pedometer...
...uses a pendulum to sense hip movement.
...fastens to the waist or belt area.
...measures steps made throughout the day.
...motivates you to increase your daily steps by 20% per week.

 

IMPORTANT NOTE:
 

  • Pedometers are not accurate for measuring running steps, pedaling motion of a bicycle, or swimming. Keep track of those activities by time or distance.

 

Health Guide for Daily Steps
Daily Step Count Health Zone
More than 12,500 Highly Active
10,000-12,500 Active
7,500-10,000 Somewhat Active
5,000-7,500 Low Active
Less than 5,000 Sedentary



Ways to Increase Your Steps

  • Walk on your breaks & lunch hour
  • Park farther away from entrances
  • Take a 3 minute walk every hour
  • Deliver things to coworkers in person
  • Take the stairs instead of the elevator
  • Walk the perimeter of the field while your children play soccer
  • Vacuum your house more often
  • Pace while you’re on the phone
  • Take several 10 minute walks
  • Walk the dog

 

Converting Steps to Miles

  • Calculate your step length by measuring off a known distance (20 or 50 feet).
  • Then walk that distance at your natural walk and count the number of steps it takes you to cover that distance.
  • Divide the number of inches (number of feet times 12) by the number of steps. This gives you your step length in inches.
  • Calculate your miles walked by dividing the steps you walked by the number of steps per mile.

 

Converting Steps to Miles

Calculate your step length by measuring off a known distance (20 or 50 feet).

 

Then walk that distance at your natural walk and count the number of steps it takes you to cover that distance.

 

Divide the number of inches (number of feet times 12) by the number of steps. This gives you your step length in inches.

 

Calculate your miles walked by dividing the steps you walked by the number of steps per mile.

 

 

Step Length # Steps
in 1 Mile
16 3,960
17

3,727

18 3,520
19 3,335
20 3,168
21 3,017
22 2,880
23

2,755

24 2,640
25 2,534

26

2,437
27 2,347
28 2,263
29 2,185
30 2,112
31 2,044
32 1,980
33 1,920

34

1,864



 



 

 

Last update: Tuesday, May 05, 2009

 

 

 

 

 

 


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