In order to achieve 10,000 steps a day, most people have to add at least 30 minutes of physical activity to their day.
10,000 steps a day might be enough to lose weight if you currently don’t get a lot of exercise.
These recommendations probably seems overwhelming and maybe even impossible at first, but you can do it!
Even clients of mine who once proclaimed “I’d have to quit my full-time job to get that many steps!” are now getting 12,000-15,000 steps a day. Our Approach: Short-term solutions (like dieting) are unrealistic and ineffective because at some point they end. She sits at her desk all day working away at the computer, and sometimes finds herself sitting there non-stop for 8-12 hours. When you add in TV, driving, eating and sleep time, she’s spending 80% of her day with her ass planted. You might assume that, since you sit all day for work, that going to the gym for 30 minutes, 3 times per week is giving you the exercise that you need to control your weight and keep you healthy. In research conducted by Marc Hamilton, an inactivity researcher at the Pennington Biomedical Research Center, he studied the effects of only 24 hours of being sedentary on 14 young, lean and fit subjects. What Hamilton discovered was that, after only 24 hours of being inactive, the subjects showed a whopping 40% reduction in insulin sensitivity. What’s more, additional research has shown that women who sat for 6 or more hours each day were 40% more likely to die than women who sat less. And, unfortunately, these statistics are the same whether you get up out of your work chair and go to the gym or if you simply move to the couch and watch TV. It should be clear to you that you have to spend less time sitting during the day if you want to lose weight and live a long, healthy life. Walking is one of the most effective ways to increase your metabolism beyond that of when you’re sitting down (yet less effective than doing this type of cardio for weight loss - but hey you have to start somewhere). Three hours or less is the number that appears in the research as the goal you should shoot for and best for keeping your weight down and other health markers in line.
Considering many of you are sitting for 8 or 9 hours per day just at work, you’ll probably laugh at that number.
If that seems like a stretch for you, for now simply add up all the time you sit during the day and aim to decrease the number of hours by half. So, if you’re sitting for 12 hours each day (at work, while driving and eating, and while watching TV), then your goal will be to decrease that time to no more than 6 hours. I go into great detail on this subject in my ebook, Walking to Lose Weight – A 12 Week Walking Workout Plan, so I will just summarize here.

There are a variety of methods you can use that I discuss in the book (pedometer from your local department store, a pedometer app on your smart phone), but many of them I have found to be either inaccurate or inconvenient. In short, it shows you an accurate step count and can be easily and discretely worn anywhere on your person all day long. For the first few days you use your pedometer, I want you to simply go about your life as normal. In my walking book, I suggest doing this for other reasons, however in this case I just want you to know how much more work you’ll have to do each day to meet the 10,000 step goal. If you work in an office, walk to the bathroom, go visit a co-worker or walk up and down a few flights of stairs. In short, set a timer for 25 minutes (there are free apps online) and at the end of that time period you use the next 5 minutes to get up and move around either walking or doing the activities just discussed.
Using a treadmill desk is probably the single best thing you can do to prevent or reverse the inevitable weight gain and decreased health from sitting at your desk while working all day. I was really turned onto them and the impact they could make on my own health after I read this book.
Dena McDowell started writing in 2001 with work published in the "Milwaukee Journal Sentinel," "M Magazine," "Women and Cancer" magazine and online at The Diet Channel.
Researchers at Arizona State University have established baseline activity levels based on the number of steps taken each day. About 10,000 steps is the equivalent of exercising strenuously for 30 minutes, or walking five miles per day.
While walking for one hour at a rate of 5 mph, or 10,000 steps, is recommended to lose an average of one pound a week, it may be an overwhelming goal. You could easily lose a pound a week without probably noticing that you are eating a little less and moving a little more. It is the only one you have and the more respect and care you give it – the happier your mind and body will be. Make this the year that YOU make small changes that are easy to do that add up to healthy lasting permanent weight loss for the rest of your lifetime. This is my favorite way to track my calorie burn and my calorie intake so I meet my daily goals. This is equivalent to walking approximately 6 – 7 ? miles a day. How to increase your steps. Look for opportunities to add steps to your daily activities, whether you’re at work, at home, running errands, or traveling. Stephanie's approach to weight loss emphasizes making small, realistic, and permanent lifestyle changes.

Meaning, they began having trouble clearing glucose from their blood streams after only 1 day! I want you to record the number of steps you take each day and use the average of three days as a baseline.
This will rack up a few thousand steps right out of the gate and will even boost your metabolism for the next few hours. If you have less than 9,000 steps racked up then you better get your butt out for an after dinner walk.
If you can walk during the time that you formerly sat down, not only will you get to 10,000 steps quickly but you will completely eliminate all of the health risks that sitting down all day causes.
The amazing news is that she’s only been doing this for about 5 weeks, so 1 pound a week just from walking and interrupting her sitting is actually spectacular. Would you please share this article with someone you know who could benefit from the solution? Permanent weight loss is a journey; it's not a race or competition and there is no finish line. McDowell is a registered dietitian and holds a Bachelor of Science in dietetics from the University of Wisconsin and a master's degree in nutrition and counseling from Mount Mary College.
Including a daily walking program in your exercise routine is an effective method of losing weight.
At the end of the day, if you only took 3,000 steps, aim to increase the amount to 3,500 the next day. For those who exercise regularly, increase the amount of time or intensity to burn additional calories to promote weight loss.
Wearing the pedometer daily may help in meeting daily step goals and ultimately aid in weight loss.
Walking faster or climbing stairs as a part of your routine increases the intensity of your walking program. This is a dismal rate compared to the Amish people, who take an average of 19,000 steps per day. The Amish community has the lowest percentage of obese adults compared with the American population at large.

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