Aim for Fitness is one of the major messages of the 2001 Dietary Guidelines for Americans. University of Nebraska Cooperative Extension is encouraging Nebraskans to Aim for Fitness by advocating walking programs for individuals, groups and communities through "Steps for Health." Simply use a pedometer to measure the number of steps that you take through each day. The goal is to reach and maintain a level of 10,000 steps a day, five times a week!

 

10,000 steps a day	Health experts recommend walking around 10,000 steps/day (about 5 miles) on most days for cardiovascular health. It's possible more steps may be needed for weight loss. Investing in an inexpensive pedometer is a good way to begin and stay motivated with walking. Some pedometers can be adjusted to calculate miles, speed and approximate calories burned, but simply monitoring the number of steps is enough and may be more accurate than some of the other measurements. (Related walking article on "Increase Your Calorie Salary.")
Getting started	Determine your current number of steps for a couple of days and gradually build up. The average person gets less than 6,000 steps per day. Many people need to include some type of daily walking program for about a half hour to one hour to get to 10,000 steps. If you can't get to 10,000 steps, becoming more active than you were before is still better than not being active at all.
Choosing walking shoes	Shoes are the most important equipment. They should be flexible with good support and allow the foot to expand while walking. The more often a person walks, the more frequently shoes need to be replaced. If you walk daily, you may need new shoes every six months. If you only plan to walk, buy walking shoes. If you might progress to a little jogging, buy running shoes. Comfortable, well-fitting socks are important to prevent blisters.
Burning 100 calories	As a general guideline, a person will burn about 100 calories walking a mile. Fitness, weight and age will affect how many calories each person burns.
Chart your progress	To help stay on track, track your steps -- keeping a record of how we're doing can help us stay on target. Use our "Walk Your Way to Health" chart to help you start and plot your progress in a walking program
Walking in Lincoln, Nebraska	For more information about walking in Lincoln, Nebraska, e-mail Mike Heyl, Public Health Educator, Lincoln/Lancaster County Health Department at mheyl@ci.lincoln.ne.us