Page 3 - walk_for_better_health_book

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Stepping Up
On average, 2,000 steps is equal to one mile. A good goal for most
people is at least 10,000 steps per day, or five miles. Many of us are
not yet at that level. By increasing the number of steps walked each
day and week, you should be able to reach 10,000 steps a day.
Using a Pedometer
When using a clip-on pedometer to track your steps, be sure to
position it correctly on your body to get the best results.
1. Attach the pedometer to the waistband or belt of your
clothing.
2. Make sure it fits snugly against your body.
3. The pedometer should line up with the crease of your pants
or knee cap.
Remember to put on your pedometer first thing every morning and
take it off before going to bed. Record your steps every evening
and set your pedometer to zero when you put it on in the morning.
If you find yourself walking without a pedometer, or if you are
planning on tracking miles or kilometers as well as steps, use the
chart to convert steps, miles, kilometers and minutes.
Walking Reference Table
Steps
Miles
Kilometers
Minutes
1,000
0.5
0.8
10
2,000
1
1.61
20
3,000
1.5
2.41
30
4,000
2
3.22
40
5,000
2.5
4.02
50
6,000
3
4.83
60
7,000
3.5
5.63
70
8,000
4
6.44
80
9,000
4.5
7.24
90
10,000
5
8.05
100
Quicktip:
Pedometers and how to use them can vary depending on
the manufacturer. Always read the instructions before using
a new pedometer.
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