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Every STEP counts! Walking is great exercise (Pedometer)

by Wendy on September 16, 2013

Be a part of the growing number of people who walk regularly!

A few facts 

      • Walking burns 4-5 calories per minute!
      • 10,000 steps = approx. 4.5 – 5 miles
      • 2,000 steps = approx. 1 mile
      • 1 mile = approx. 100 calories burned
      • 10,000 steps per day = approx. 500 calories burned per day
      • 70,000 steps in one week (10,000 per day) burns approx. 3,500 calories!

Image about Walk on street after dinner | Bazilian

Did you know?

  • More than 60% of adults do not achieve the recommended amount of physical activity and more than 25% of adults are not physically active at all. 1,2
  • According to researchers, women 40-66 years of age who accumulate 10,000 or more steps a day have a significantly lower percent body fat, waist and hip circumference, waist-to-hip ratio and body mass index compare to inactive women. 3
  • And individuals who successfully lose weight exercise for an average of 2,800 calories per week.

This may seem like a lot, but let’s break it down:

  • Equal to 400-500 calories a day equals. . .
  • An average 4-5 miles per day. . .or close to
  • 10,000 steps per day. . .or better yet –
  • An average over the course of a week of 70,000 steps – no matter how you get there – more some days, less other days,
  •  and 25% of those who successfully lose weight – and keep it off – do so through Walking!

Be part of the 40% who get moving regularly!

If you haven’t been getting your daily steps in, you’re not alone – but you can start on your course of better health – and enlist your friends and health supporters who can help you every STEP of the way!!! 

Image about walking solo in Baltimore | Bazilian

What you need*:

  • A pair of good walking shoes – sneakers.
  • Comfortable clothing – preferably layers that can be adjusted as you warm up and cool down.
  • A pedometer!
  • A “can-do” attitude. 

How often?

  • 6 days – minimum 30 minutes, 45 minutes is the goal!  And you can split it up.  How about 10 minutes before or after each meal?
  •  . . .and if you can build toward 60 minutes a day, your odds of achieving long term success – and your health – will be greatly increased!

How hard do I have to work?

You can spread your exercise and steps out throughout your day which is a wonderful thing!  A hundred steps here, another hundred there.  A thousand steps should take you approximately 8-12 minutes at a brisk (between 2.8 mph (12 min) and 3.8 mph (8 min) walking pace.

But you should at one time during each day, move for at least 20 minutes straight at an intensity where you can still carry on a light conversation, but not sing. This is considered “moderate” intensity and it’s something that you should feel your breathing rate increase, your body start to warm up, but you could maintain the pace without difficulty for a full 20 minutes. 

If you’re already more experienced in your fitness routine, you can extend the duration or change the type of activity to aim for 30-45 minutes of continuous activity.

How do I use my pedometer?

  • Your pedometer counts the number of steps, estimates distance, and provides you with a stop watch to literally clock your time spent exercising in a continuous way.
  • Wear your pedometer everyday and record your daily steps along with additional exercise.
  • Depending on your current level of activity, aim to be active for a minimum of 30 minutes and working up to 60 minutes daily to achieve a daily average of 10,000 steps. 
  • You’ll start with where you are at and add time and/or steps incrementally and safely to maximize your success!

How many steps?

  • For general health, you will set a goal to work toward 10,000 average daily steps.
  • For weight loss and weight maintenance once the weight is lost, you may need to set a goal of 12,000 to 15,000 steps!
  • Individuals who lose and maintain weight burn around 2,800 calories per week to maintain their weight loss (~8000 steps on average).

Here’s a simple tracking sheet to use to jot down your daily steps for two weeks!  The goal is to get to an average of 70,000 per week (average 10,000 per day).  There are also several good online programs and apps you can use to track your activity–including steps–each day.

Image about 2 week pedometer tracking sheet | Bazilian


1. Centers for Disease Control.  Physical Activity and Health: Report of the Surgeon General.  Atlanta, Georgia: US Department of Health and Human Services, CDC, 1996, 1999.
2. Centers for Disease Control. Prevalence of Physical Activity Including Lifestyle Activities Among Adults – United States, 2000-2001, MMWR Weekly, 52(32); 764-9, Atlanta, Georgia: US Department of Health and Human Services, CDC, August 15, 2003.
3. Thompson, DL, et al.  Relationship between Accumulated Walking and Body Composition in Middle-Aged Women. Med Sci Sports Exerc 36 (5): 911-4, 2004.
4. Crouter SE, et al. Validity of 10 Electronic Pedometers for Measuring Steps, Distance, and Energy Cost. Med Sci Sports Exerc 35(8): 1455-60, 2003.
5. Schneider PL, et al.  Pedometer Measures of Free-Living Physical Activity: Comparison of 13 Models. Med Sci Sports Exerc 36(2): 331-5, 2004.
American College of Sports Medicine. (2009). ACSM’s guidelines for exercise testing and prescription (8th ed.). Baltimore: Lippincott Williams & Wilkins.
Centers for Disease Control and Prevention (CDC). (2012). Physical activity. Retrieved September 12, 2013, from
Centers for Disease Control and Prevention (CDC). (2011). How much physical activity do adults need? Retrieved September 12, 2013, from
U.S. Department of Health and Human Services. (2008). 2008 Physical Activity Guidelines for Americans. Washington, DC: U.S. Department of Health and Human Services. Retrieved September 12, 2013, from


* Remember to check with your health care professional before starting or changing your activity and setting fitness goals. This advice is general and should not be considered right for every person on an individual basis. Consult your doctor and/or certified personal trainer for more specific, personal guidance. 


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