Warming up includes about five minutes of walking slowly to warm up the muscles. It is also important to stretch, but only after the warm up. Stretching before warming up can lead to injuries such as pulled muscles. When designing a walking program, total distance can be a great way to track progress. A great tool in measuring distance is a pedometer. A pedometer is a small device, which attaches on the waist, just above the hip.
A pedometer counts the number of steps taken. Public health recommendations state that for substantial health benefits, 15, steps per week of moderate intensity activity, and 9, steps per week in vigorous intensity activity are required.
Stefania Koziol began to write in for her college nutrition newsletter. She received a Bachelor of Science in health science from State University New York at Cortland and became a registered dietitian in By: Stefania Koziol. Published: 11 December, More Articles. Home Cardio. More People Walk to Better Health.
Centers for Disease Control and Prevention. August 6, Walking Take the First Step. American Heart Association. Walking: the first steps in cardiovascular disease prevention.
Curr Opin Cardiol. American College of Cardiology. Walking as an opportunity for cardiovascular disease prevention. Prev Chronic Dis. Published May American College of Sports Medicine position stand. To go from the average of 4, to 10, steps a day you need to add an hour of walking.
That requires a certain fitness level and the ability to find the time. Both are difficult. What typically happens is this. Someone decides to begin a new fitness journey. That emotion may last a week or so and then reality sets in. Plus, there are no immediately noticeable results from all that walking.
Pretty soon the 10, steps goal is discarded. And, you may not even need to walk that much if your bigger health and fitness goals are simply to get more active than you are now. But, if you want to do more than simply get more active then 10, steps a day is fine long-term goal. Starting small to build a fitness habit should always be the very first exercise goal.
Create a habit that eventually builds momentum. That momentum will propel you towards 10, steps in a way that is sustainable and even fun! This free guide will show you the way. The Inspire 2 has double the battery life, and also tracks your heart rate and sleep so you get an even wider picture of your fitness progress. By the way…if you use the link above to buy a Fitbit Inspire 2 this blog will receive a small commission. Some days are easier than others to get up from my desk and walk, due to the work that I need to get done and the fact that I get so involved in it that I lose track of time.
Thanks for your encouraging blog. Apps such as Human and Google Fit inspire users to be active for a certain amount of minutes a day instead — which could be a fairer indicator. It all depends which type of exercise you are doing too, for example, some studies have shown that sprinting or doing interval exercises daily could burn more calories when you finish you activity throughout the day or evening.
It also depends what kind of fitness levels you are in also as Laura Williams, a diet and fitness expert explain:. For them, walking 5, or 10, steps a day will improve their fitness. Follow Metro across our social channels, on Facebook , Twitter and Instagram. Poppy Logo. FB house promo.
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