10,000 Steps a day – for the health of it!

1 Mile = 2,000 Steps = 100 calories burned

5 Miles = 10,000 Steps = 500 calories burned = 3,500 calories/week burned = 1 pound of weight loss/week

The goal of walking 10,000 steps a day is about equivalent to 30 minutes of activity per day.

Alternatives to walking:

20 minutes of the following light intensity activity equals approximately 1 mile
or 2000 steps

· Vacuuming
· Gardening
· Washing your car
· Bowling
· Fishing
· Golfing

20 minutes of the following moderate intensity activity
equals approximately 2 miles or 4000 steps

· Dancing
· Recreational Swimming
· Tennis

25 minutes of the following vigorous intensity activity
equals approximately 3 miles or 6000 steps

· Exercise Classes
· Martial Arts
· Competitive Dancing (dancing with the stars)
· Basketball

http://www.shapeup.org/shape/10000steps_2006fs.pdf

Just do it!

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