Walking is a convenient way to get the exercise you need without having to find time in your busy schedule for a workout. Every step you take throughout your day adds to the recommended 30 minutes of cardiovascular exercise needed for a healthy lifestyle. A pedometer is a small device usually worn on your belt that counts every step you take. These devices are a convenient way of monitoring your mileage to be sure you are getting the recommended amount of exercise each day. Consult a physician before starting any exercise program.
Adults
The average adult walks approximately 2,000 steps a day, or about one mile. By increasing your steps to 10,000 a day, you increase your cardiovascular health and get the recommended amount of daily exercise without having to find time for the gym. There are several ways to find more steps in your day. Try parking farther from the store, use the restroom on a different floor of your office building and use the stairs to get there, or walk to a co-worker's office to discuss a problem instead of emailing or calling.
Children
The average elementary age girl should take approximately 12,000 steps per day, and the average boy should take approximately 15,000 steps per day to stay physically fit. This may seem like a large number of steps, but school-age children are full of energy and can easily reach this goal. Instead of sitting and watching a television show or playing a video game, purchase a pedometer for your child and challenge him to reach his goal each day. Try taking a family walk in the evenings or run relay races in the backyard.
Older Adults
Older adults with limited mobility should still strive for as many steps in a day as possible. Activities as simple as getting up to change the channel on the television instead of using the remote, walking to mail box or walking through the grocery store all count toward your daily goal. Set a goal by purchasing a pedometer and using it for several days to find your average steps per day. Increase that number each week by a few hundred steps.
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