Are you READY for 10,000 Steps or FIVE miles /day? What to Consider when Starting a Walking Plan

We have all heard of the 10,000 steps a day goal, but not everyone realizes that for most of us about 2,000 steps is about ONE mile of walking. If you are just starting to move more, then you want to make sure you don't hurt yourself by going from coach potato to 10,000 steps over night. The Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity (which includes brisk walking) a week. That averages out to be about 30 minutes of brisk walking each day, which can be around 2 miles a day for most people. So you are probably wondering, what is a brisk pace? Well that depends on the individual, but a good guide is if you can have a conversation with some effort, and if you walk any faster you will feel "breathless". So if you can talk in short sentences, that is great, and that will be a different pace for each person.Show more

A few other things to consider before doing a regular walking routine are:
- Get the right gear! Make sure you have good shoes and if you have any joint issues, consider getting a professional to help you choose a good walking shoe customized for you. This also includes dressing for the elements and the time of day, to include safety and reflective gear.
- Take and drink water, before, during and after walking. Hydration is important for your muscles and joints.
- Check out your walking course carefully. If you have mobility issues, ensure you are walking on a solid flat surface, perhaps a treadmill, outdoor track or a mall or shopping center.
- Warm up and cool down, gradually increase your pace to get muscles and joints loosened up. Also ensure you cool down, don't go for a walk and plop down and sit without cooling down.
- Gently stretch your muscles before and after walking. I'll be doing some stretching recommendation videos soon.

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https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261
https://www.health.harvard.edu/staying-healthy/walking-your-steps-to-health
https://blog.fitbit.com/should-you-really-take-10000-steps-a-day/
https://www.usatoday.com/story/news/nation/2013/10/20/walking-health-speed-duration/2936233/
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Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
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