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10,000 Steps a Day Exercise Program 

The following facts about this exercise program should be enough to convince anyone that it is an effective way to stay healthy and lose weight:

• This exercise program has been around for ten years, and it is safe and effective.

• You do not have to walk all 10,000 steps at one time. Most people walk about 2,500 to 3,000 steps a day just doing their normal routines. You only need to add 6,500 to 7,000 more steps a day. You can get nearly the same benefit from this program by adding these extra steps a bit at a time, throughout the day, as you would from walking all 10,000 steps at once.

• When you walk 10,000 steps a day you burn an extra 300 to 400 calories a day. If you walk at a faster than normal pace, and swing your arms when you walk, you can burn an extra 50 to 100 calories a day. Running, however, will not make you burn more calories than a fast-paced walk that gives you "an aerobic workout." By this we mean: walking at a rate that raises your heartbeat to an aerobic level. This level is measured as 60% to 85% of the fastest rate your heart will safely beat. Before doing any aerobic exercises, you need to check with your doctor to find your appropriate heartbeat rate for an aerobic workout. This will depend on your age, health, weight, and normal activity level.

• If you add this exercise program to a sensible weight loss diet, you could lose up to an extra 30 pounds in one year.

• Research has shown that walking 10,000 steps a day is an effective way to lower blood pressure, choleserol, and blood sugar; it increases cardiac and respiratory efficiency; and it helps to control depression.

Easy Ways to Add Steps to Your Daily Routine:

• To accurately keep track of the number of steps you walk each day, buy a pedometer. This is a handy device that you attach to your belt, and each time you take a step, it registers it on a counter. You do not need to spend a lot of money on a pedometer. I use a $13.00 one that only measures the steps I take. More expensive pedometers can measure distance in miles, your heart rate, respiratory rate, etc.
• Use stairs instead of an elevator.
• Try to do as many errands on foot that you can. Avoid driving short distances; walk if possible.
• Any time that you are waiting for an appointment or service, get up and walk; do not sit.
• Park your car at the furthest available parking spot, instead of in the closest parking spot, and walk a few extra feet.
• Join a walking club.

Final Words of Wisdom:

• It may take a few weeks to begin to notice some weight loss and a "healthy feeling." So do not become discouraged; stick with your diet and this walking program.
• Buy good, sensible, "middle of the line" (not the cheapest nor the most expensive) walking shoes.
• If you notice discomfort or pain in the feet or knees check out the following links for some tips:

Foot pain tips, click here

Knee pain tips, click here

Once you have reached your desired weight, continue this exercise program, and live a long and healthy life. The folks at OurHealthNetwork.com wish you luck!





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