Use
the following ideas to start your own walking program.
-
Wear the pedometer for a few days and see how
many steps you average.
-
Set a daily goal and work (or walk) up to it. A
good goal is to increase your average daily steps gradually so that you get
used to the increased distance. Recommendations vary on how fast to increase
steps. Anywhere from 500-2,000 steps a week is reasonable.
-
Record your daily steps in a log or notebook.
There
are many ways to increase your daily steps:
-
Choose a more distant parking place
-
Take the stairs
-
Walk over to a friend's dorm room or a
colleague's office instead of using the phone or e-mail
-
Walk the dog
-
Walk with a friend each day
Find
ways to walk even during the winter months or other inclement weather.
-
Walking in the malls
-
Local school track or fitness center
-
3-5min "walk breaks" during study time/work/etc
If
you experience pain or discomfort, check with your primary care provider.
Remember, it takes about six months to "lock-in" a new
behavior. Think of your walking program as a permanent change in your behavior.
If you maintain your walking program for a minimum of six months, you are much
more likely to maintain this change long-term.
