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Start WalkingWorks
The WalkingWorks program is designed for people at any fitness level.
You'll learn how to set a
goal that makes sense for you.
Developing Your WalkingWorks Plan
Start with these steps to establish your individual goals and shape
your program:
- Baseline. For seven days, keep
a log to track the amount of daily walking you're currently
doing. This establishes your baseline. Include all of your normal walking
activities, such as walking up or down the stairs, walking to work,
etc. At the end of each day, tally your total steps in the Participant
Guide's (pdf) walking log or the Activity Tracker.
To make it easy, count your
steps
with a pedometer.
A pedometer senses your body motion and counts your footsteps.
This count
is converted into distance by knowing the length of your usual stride.
If you do not use a pedometer, you can easily estimate the number of
steps you take by keeping track of the number of minutes you walk each
day. On average, 100 minutes of walking equals 10,000 steps.
- Benchmark. Your benchmark is the highest number
of steps you walked on any given day while establishing your baseline
the first week. Use that number as your daily goal for the second and
third weeks. Log your daily walks, and at the end of the third week,
review your log. If you averaged your goal, add another 500 steps or
several more minutes to your daily goal for the fourth and fifth weeks.
- Build. At the end of each two-week period, try to
add 500 steps or several more minutes to your walking goal. If you
had difficulty reaching your goal, walk at the same level until you
build
enough endurance to increase your target. Continue to log your activity
to prevent slipping back or dropping out. If you find yourself falling
behind your average daily goal, don’t get discouraged. To maintain
your motivation, keep logging your progress and stay with the same
number of steps or minutes instead of increasing your target.
Is 10,000 Steps Right for You?
While any increase in walking will help promote good health, walking 30 minutes
a day on five or more days a week, or 10,000 steps daily, can produce the best,
long-term health benefits for most people.
10,000 steps may seem like a lot, but you’re probably walking
more than you think. Make simple choices like:
- Taking the stairs instead of the elevator
- Walking to the store instead of driving
- Parking at the back of the parking lot instead of the front
You’ll be surprised at how quickly the steps add up. Add 30 to
60 minutes of brisk-paced walking a day and you’re there!
Keep in mind that 10,000 steps may not be a realistic goal for everyone.
If you have chronic health problems, be sure to talk with your doctor
to determine a goal that may be more appropriate.
For others, 10,000 steps are too few to meet ultimate health or weight
loss goals. For example, individuals who are already walking 7,000 or
8,000 steps per day may not get enough benefit from increasing to just
10,000. If this applies to you, ultimately aim to add a total of 7,600
steps to your current daily total, adding 500 steps every two weeks as
indicated in the plan. You can also add hills, stairs, or arm weights
to your routine to make your walks more challenging.
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