In our last blog post, we talked about how you can benefit from a 10,000 step walking program. Today, we’ll talk about how you can begin a 10,000 step walking program. 10,000 steps may sound like a lot, especially if you’re usually a sedentary person. Most sedentary people walk on average 1,000 to 3,000 steps a day. Therefore, it’s best to gradually build up your number of steps over several weeks to avoid injury.
Note: If you’re in poor physical condition, or you have any problems with the joints in your feet, ankles, knees, hips and lower back, talk to your doctor first about your walking plan to see if he/she can make any additional recommendations.
To help you achieve your walking goal, follow these suggestions:
- Get a good pair of cushioned walking shoes.
- Wear a pedometer so you can track your steps each day. Put it on when you get up in the morning, and wear it until you go to bed. Record how many steps you take each day in a notebook. At the end of the first week, determine how many steps you average a day.
- Increase your number of steps each successive week by 500 steps until you reach an average of 10,000 steps per day. For example, if you currently average 2,500 steps a day, your goal for week #2 would be to walk 3,000 steps each day during the second week. During week #3, add another 500 steps per day, so you’re walking 3,500 steps each day that week. Continue adding 500 steps each week until you reach your goal of 10,000 steps.
- Try smaller increases in steps if you’re in poor physical condition. For example, add an additional 100 steps per day per week, and gradually increase your number of steps until you reach your goal of 10,000 steps.
- Continue to log your steps each day in your notebook. Also, keep notes on how you feel. Are you losing weight? Do you notice improvements in your health? Are you less stressed, happier, etc.?
- Talk to your doctor if you experience any pain or discomfort at any time. Pain is a warning sign that something may be wrong.
- Fit a 30- to 60-minute dedicated walking time into your routine at least 3 or 4 days a week. Start with as little as 10 minutes per day if you’re in poor physical condition and gradually increase your time.
If you’re not sure how you’re going to add more steps into your daily routine, try some of these ways:
- Walk the dog.
- Talk a walk after dinner.
- Park at the farthest point in the parking lot at the store and walk the rest of the way.
- Use the stairs instead of the elevator.
- Park farther from your office and walk the rest of the way.
- Walk to a co-worker’s desk to talk instead of calling or sending an email.
- Walk your kids to school.
- Walk during your lunch break.
By following these strategies, you’ll reach your 10,000-steps-a-day goal one step at a time.
ezWalker® Performance Custom Orthotics Relieve Foot Pain
If you suffer from foot, knee, hip or lower back pain, you may not feel like starting a walking program. However, custom arch supports, like ezWalker® Performance Custom Orthotics, reinforce the arches of your feet, so they can properly perform their job. ezWalker® Custom Orthotics also guide your feet into better biomechanical alignment. You’ll walk with correct posture and improved balance. Since every step you’ll take will be better controlled throughout the gait cycle, you’ll experience less stress and strain on your feet, knees, hips and lower back. So, you’ll enjoy walking again.
ezWalker® Custom Orthotics are ultra thin and ¾ length, so they easily transfer from your everyday shoes to your walking shoes. Visit our online store to order your pair of our custom orthotics.
ezWalker® Performance Custom Orthotics make all your shoes feel like they walk for you. Because … when your feet feel good, you feel good.®