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10,000 Steps-A-Day Walking Program Information
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Why 10,000 Steps?
“Manpo-kei” which means, “10,000 steps meter,” have been used for
over a decade by the Japanese to counteract sedentary lifestyles.
Pedometers have been around for years. Thomas Jefferson sent his friend
James Madison, a mechanical spring-loaded sample from Paris in 1788.
Modern day, electronic pedometers, similar to this earlier version, have a
spring-loaded (pendulum) arm with a weight at one end. The motion of a walker’s
hips set the pendulum back and forth. At one end of the pendulum, it hits a tiny
electrical contact, which closes a circuit, enabling the pedometer to record a
step.
Health Benefits
10,000 steps per day will meet most recommendations for adequate physical
activity, however it may be too high or too low for some people. The best thing
for people to do is establish a baseline, then try to get more steps
progressively each day/week/month/year. A rough estimate, for an average stride
length is: 2,000 steps equals approximately 1 mile.
Research shows that for an average person, walking an additional 5,000—7,000
steps a day has a significant health benefit, cutting the risk of diseases such
as cancer, diabetes, osteoporosis, and heart disease
Pedometer Use Tips:
Only work properly when worn correctly, on your waist directly above the
knee
Attach pedometer first thing in the morning and remove before bed.
It is recommended that a ‘safety strap’ be attached to secure to belt.
Pedometers measure motion, specifically up/down motion. They don’t record
intensity, duration, or other non-weight bearing activities. such as bicycling,
swimming or rowing.
Some pedometers do have an option to set stride length. This feature enables
walkers to track distance in addition to steps.
Other features found in other pedometers: calorie counter, clock, stop
watch, various colored cases, and safety leash attachment.
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More Information
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 10,000 Steps to Better
Health: Electronic Pedometers Can Help Motivate People to Move, Health
Experts Say. Source: iVillagehealth.com
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Excerpt: "One of today's hottest exercise devices fits in your
pocket, costs about $25 and is so simple a child can use it.
Electronic pedometers have become increasingly popular "movement
motivators" in health promotion programs, including weight loss
clinics, corporate fitness centers and physical education classes.
The palm-sized gadgets clip onto your waistband and record the number of
steps you take, with more sophisticated models also calculating distance
covered and calories burned. The goal for good health, many experts say,
is to accumulate 10,000 steps per day."
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Kostka, E.
Make every step count. Walking Magazine, June 2001, pp.
55-58.
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Excerpt: " In fact, research suggests there's a target for the
amount of walking we should be doing each day. Studies show that
10,000 steps (roughly 5 miles) is a baseline for improving health and
reducing risk of chronic disease. What does that mean in real
life? Most people average 3,000 to 6,000 steps a day in routine
activity. To get the rest, we need an additional 35-45 minutes of
walking at an average pace, about the amount of exercise recommended by
the US Surgeon General."
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Austen, I.
Tracking Your Fitness, Every Step of the Way. New York Times, September
20, 2001.
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Excerpt: " Adopting Japanese fads is not a new phenomenon
for Americans. But it is unusual when the fad, unlike say, Pokeman,
attracts mainly adults, not children. ....In Japan, the interest in
pedometers was set off by a movement called 10,000 Steps A Day, which
promises that better health and slimmer waists result from walking that
many footsteps daily. Of course, keeping track of that number of
steps is beyond most people's mental capacity."
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Hellmich, N. Journey to fitness starts with 10,000 Steps. USA
Today, June 29, 1999
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Excerpt: "If you say to someone, "Walking is good
for you. Go out and walk 2 to 4 miles a day,' they'd say, 'Duh.'
Everyone knows that. Everyone who doesn't exercise knows they
should. And everyone who smokes knows they shouldn't," James
Rippe said (a cardiologist). ..."But people need motivation, and
what these pedometers do is give walking some "pizazz," says
Rippe, author of the 1989 book Complete Book of Walking."
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