Daily exercise can help shed extra weight. When trying to lose weight, it is important to increase daily activity. Research has shown that a daily walking program can be an effective way to promote weight loss.
A Step in the Right Direction
Walking can be a part of a healthy weight loss program. The first step is to assess current activity level. If exercise is not part of a regular routine, then start slowly. For others who exercise regularly, increase the amount of time or intensity to burn additional calories to promote weight loss.
Walking and Activity Levels
Researchers at Arizona State University have established baseline activity levels based on the number of steps taken each day. People who take fewer than 5,000 steps are considered to be sedentary or inactive. Those who take 5,000 to 7,499 steps daily have a low active lifestyle. Somewhat active people usually take 7,500 to 9,999 steps per day. People considered to be active take 10,000 or more steps per day. The surgeon general recommends aiming for 10,000 steps every day.
Walking for Weight Loss
About 10,000 steps is the equivalent of exercising strenuously for 30 minutes, or walking five miles per day. People who walk 10,000 steps per day expend an additional 2,000 to 3,500 calories per week. One pound of fat equals 3,500 calories. Typical Americans take 2,300 to 3,000 steps per day. This is dismal compared with Amish people, who take an average of 19,000 steps per day. The Amish community has the lowest percentage of obese adults compared with the American population at large.
Start Slow
About 10,000 steps is recommended to lose an average of one pound a week, but this may be an overwhelming goal for some people. Start slow and assess exercise tolerance. If at the end of the day, only 3,000 steps are taken, aim to increase the amount to 3,500 the next day. Be creative in getting extra steps. Take a walk during your lunch break. Meet a friend and walk in the park or neighborhood.
The Pedometer: A Powerful Tool
Using a pedometer is a useful tool when trying to assess how many steps are taken each day. Pedometers can be calibrated to the walking stride of the individual. Pedometers clip easily to the waistband and are comfortable to wear. Wearing the pedometer daily may help in meeting daily step goals and ultimately aid in weight loss.
Member Comments