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10,000 Steps Pedometer
Do you know how many total steps you walk
each day? And, did you know that 10,000 steps each day equals 30 minutes
of exercise? The 10,000 Steps Program allows you to monitor the exercise
you get in your day-to-day activities and establish new health goals. We
can help you count each step through a simple pedometer worn on your
belt or waistband. So if you don’t have time for that 30-minute walk,
strive for 10,000 steps each ay and walk the calories away... anytime...
anywhere.
You can purchase the 10,000 Steps
Pedometer at our Retail Shop in the Center for Healthy Lifestyles. Cost
is $20. Click here for an order form for the 10,000 Steps Pedometer that
you can fax or mail.
Exercise has positive effects on the
mind, body, and spirit.
Exercise:
- Reduces the risk of premature death
- Reduces the risk of developing and/or
dying from heart disease
- Reduces high blood pressure or the
risk of developing high blood pressure
- Reduces high cholesterol or the risk
of developing high cholesterol
- Reduces the risk of developing colon
cancer and breast cancer
- Reduces the risk of developing
diabetes
- Reduces or maintains body weight or
body fat
- Builds and maintains healthy muscles,
bones, and joints
- Reduces depression and anxiety
- Improves psychological well-being
- Can enhance work, recreation, and
sport performance
To achieve cardiovascular benefits, your exercise routine should include:
- Frequency — 3-5 days per week
- Intensity — Moderate intensity, approximately 5-7 on the Rating of Perceived Exertion (RPE) scale (see
below)
- Duration — Approximately 20-30 minutes of continuous activity
- Mode of Activity — Continuous, rhythmical, and aerobic using large muscle groups (walking, jogging, cycling, swimming, rowing, in-line skating, stair climbing, aerobic dance, and cross country skiing)
It is important to increase the amount of time and intensity of your exercise gradually.
When beginning an exercise program, 5-10 minutes of activity may be all you can manage. Increase your workout by no more than 2 minutes per
week.
To gauge the intensity at which you are exercising you can use the Rating of Perceived Exertion (RPE) scale. The
RPE scale can help you exercise at a comfortable level. The level of exertion at which you exercise is dictated by
how difficult the activity feels to you. You should set your goals to be in the 5-7 range. (See scale on exercise log.)
Click here for the printable version of an exercise log.
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