For example, if you are taking out the trash or picking up things around the house, you are probably taking around 100 steps per minute. If you are walking casually with a friend, maybe shopping in a mall, you’re probably also taking 100 steps a minute. If you are walking as exercise, here’s how to calculate the number of steps you take, according to walking expert Mark Fenton, author of Complete Guide to Walking for Health, Fitness, and Weight Loss. Walking purposefully (@ 3mph)= 120 steps per minute Power walking; if you went any faster you’d be running (@4.5 mph) = 150 steps per minute To add 6,000 steps to your day can be relatively easy. By taking a few short breaks a day, you can sneak them in without much more time and effort. Assuming that your daily routine already includes 4,000 general activity steps, a 10,000-step day would look something like this: Early Morning Start your day with a 5-minute walk around your block before you head off to work. Or take a stroll around the building when you get there. Total: 500 steps Mid-Morning Grab a co-worker or another mom if you’re at home and catch up on gossip. Walk 10 minutes around the building or block at a casual, lively pace. Total: 1,000 steps Lunch Break Clear your head with a 20-minute pre-lunch jaunt. Warm up for 5 minutes (500 steps). Pick up the pace like you’re late for a bus for 10 minutes (1,350 steps), then bring it home for 5 minutes at an easy pace. (500 steps). Total: 2,350 steps[pagebreak]Mid-Afternoon Pick up a pad and pencil. Walk down the hall or around the house for 5 minutes, marking off what you need to do for the rest of the day. Total: 500 steps Evening After dinner (and before second helpings), get up and take a 15-minute walk through the neighborhood. Walk just above a strolling pace, as if you had somewhere to be. Total: 1,700 steps GRAND TOTAL (including existing activity) = 10,050 steps
Add ‘Em Up
Here’s how to calculate the number of steps you take. Basic activity (taking out trash, cleaning house) = 100 steps per minute Walking casually but lively (like around the mall) = 100 steps per minute Walking with purpose (@ 3mph) = 120 steps per minute Walking briskly, like you’re late for a bus (@3.5-4 mph) = 135 steps per minute Power walking; if you went any faster you’d be running (@4.5 mph) = 150 steps per minute Each mile walked = 2,000 steps Not sure how fast you’re walking? Time yourself! Walk for 20 seconds, counting your steps. Forty steps in 20 seconds is 120 steps per minute; 45 steps is 135 steps per minute; and 50 steps is 150 steps per minute.
Spice It Up!
Any routine can get a little, well, routine without some variety. Here are a few items we recommend. Sample them all, and add to taste! Kathy Smith PowerBelt ($80)–Burn over 70 percent more calories whenever you walk with this upper body training tool. Provides resistance as you swing your arms to tone your torso and while you work your legs. Powerwalker Adjustable Poles ($60)–PowerWalkers will help you burn up to 50 percent more calories and firm your upper body muscles. Great for off-road walking! WellnessGear Mini Stepper ($60–When it’s dark, cold, or inconvenient to get outside, hop on this small stepper to boost your daily step count and tone your lower body. Tracks workout time and number of steps.
