hit the road.

if you were to walk 10,000 steps a day, then you're nearly walking to the top of Mount Everest every day.

There is no one giant step that does it, it's a lot of little steps.

- Peter A. Cohen

The average person's stride length is approximately 2.5 feet long. 10,000 steps is close to 5 miles.

10,000 Steps a day?Maybe you have heard the recent guidelines about walking 10,000 steps per day. How far is 10,000 steps anyway?

The average person’s stride length is approximately 2.5 feet long. That means it takes just over 2,000 steps to walk one mile, and 10,000 steps is close to 5 miles. A sedentary person may only average 1,000 to 3,000 steps a day. For these people adding steps has many health benefits.

Number of

Steps

10,000

1000

5000

1 2 3 4 5

Number of Miles

you have no reason to stop.

walking 10,000 steps a day has a huge impact on body fat and waist measurements, even compared to 6,000 steps a day.

Healthier and Happier Individuals

The University of Tennessee study found walking 10,000 steps a day had a huge impact on body fat and waist and hip measurements even compared to a 6,000 step a day count.

Knowing your beginning step count and increasing it is key to healthier and happier individuals. For most of us, 10,000 steps a day is a great goal to achieve. Of course, goals can vary due to physical condition and to personal desires, such as losing weight. You should always consult with your physician before starting a new exercise plan.

There are only two options regarding commitment. you're either in or you're out.

in out

Persistence can change failure into extraordinary achievement.

3 Ways of WalkingLIFE STYLE WALKING: This is the basic form of walking, and is meant for those who meet the following criteria:Very little exercise in the previous three months, or practically no exercise at all.

FITNESS WALKING: This type of walking goes a step further from life-style walking, and is done to get the heart-rate up. Here, the person goes specifically for the purpose of exercising.

POWER-WALKING/SPEED-WALKING: This type of walking adds power and speed to the regular walk. The power comes from pushing with the back leg and foot. Here, also, the person walks at a pace of about 5-6 miles per hour, but without any rules.

Complain and you won't burn calories.

what are the top 3 reasons to walk more?

Why?1. It strengthens your heart - In one study, mortality rates among retired men who walked less than one mile per day were nearly twice that among those who walked more than two miles per day. Women in the Nurse’s Health Study (72,488 female nurses) who walked three hours or more per week reduced their risk of a heart attack or other coronary event by 35% compared with women who did not walk.

2. Helps alleviate symptoms of depression - Walking for 30 minutes, three to five times per week for 12 weeks reduced symptoms of depression as measured with a standard depression questionnaire by 47%.

3. Reduces the risk of breast and colon cancer - Women who performed the equivalent of one hour and 15 minutes to two and a half hours per week of brisk walking had an 18% decreased risk of breast cancer compared with inactive women. Many studies have shown that exercise can prevent colon cancer, and even if an individual person develops colon cancer, the benefits of exercise appear to continue both by increasing quality of life and reducing mortality.

walking 10,000 steps a day came from a concept that started in japan almost 40 years ago.

The average American takes about 2,300 to 3,000 steps daily. Not even close to the recommended 10,000.

Change is NeededThe Japanese are focused on doing 10,000 steps a day. That equals about 5 miles a day, depending on your stride. The average American takes about 2,300 to 3,000 steps daily, closer to 1.5 miles, according to a study by Novartis Nutrition. The study referencing the Amish told us that the average American walks about 4,000 steps a day.

don't find the time to exercise, make the time to exercise.

amish men take an average of 18,425 steps a day and women take 14,196. that's why only 4% of Amish adults are obese.

No WonderResearchers measured the steps of 98 Amish adults with pedometers and found men took an average of 18,425 steps a day and women took 14,196. Compare that to about 4,000 steps for the average American adult, and it is easy to see why only 4% of Amish adults are obese, versus 31% of the general population. (Cooking Light, July 2004)

no matter how slow you go, you are still lapping everybody on the couch.

You can throw in the towel or you can use it to wipe the sweat off your face.

Employees who walk 10,000 steps a day and work out in the gym three times a week tend to be more productive.

Money Money MoneyThe Body-Brain Performance Institute, in conjunction with Swinburne University’s Brain Sciences Institute, subjected 40 employees to a walking study which is aimed at finding possible links between walking and mental alertness, as well as response to stress.

The 40 employees came from SAP Melbourne, a global software company. Each was given a pedometer and assigned to a group. The control group was given the task of achieving 10,000 steps a day. The second group also had to make 10,000 steps, but in addition undergo three resistance training sessions each week designed by the researchers. The study says an average office worker walks 2000 to 3000 steps a day.

Over the following eight weeks, the employees’ measurable components of brain function, including the ability to plan, remember, simulate future scenarios and make decisions, were measured using a neuropsychological test battery developed by the Swinburne institute.Employees’ alertness and energy levels were also measured, along with their levels of anger and stress.

The research shows a clear link between physical activity, increased brain function and reduced stress.

ProfitUsing Harvard University’s Productivity Questionnaire to translate the physical and cognitive improvement into a dollar value, the trial concluded that each member of the exercise group had contributed an additional $2500 worth of productivity annually to the company.Professor Paul Taylor, who led the research, said the findings confirmed previous studies which showed vigorous exercise significantly increases happiness, productivity and cognition, and employers should be harnessing the advantages of exercise more in the workplace.

nothing great was ever achieved without enthusiasm.

- Ralph Waldo Emerson

if not now, when?

what are the benefits of walking more?

There are so many1. Burns calories2. Strengthens back muscles3. Slims your waist4. Easy on your joints5. Strengthens your bones6. Lowers blood pressure7. Allows time with family and friends8. Shapes and tones your legs and butt9. Cuts cholesterol10. Reduces risk of heart disease & diabetes11. Reduces stress12. Sleep better13. Improves mood and outlook on life14. Can be done almost anywhere15. Requires no equipment16. AND it’s Free

$$$

the finish line is just the beginning of a whole new race.

FINISH

how can you easily start walking more?

There are many ways to increase your daily steps

Use your imagination and come up with your own list:

1. Take a walk with your spouse, child, or friend2. Walk the dog3. Use the stairs instead of the elevator4. Park farther from the store5. Better yet, walk to the store6. Get up to change the channel7. Window shop8. Plan a walking meeting9. Walk over to visit a neighbour10. Get outside to walk around the garden or do a little weeding

stai rs

Stop competing with others and start competing with yourself.

Obsessed is a word the lazy use to describe the dedicated.

If you aren't going all the way, why go at all?