Hit The Road - Rearranged

if you were to walk 10,000 steps a day, then you're nearly walking to the top of Mount Everest every day.

There is no one giant step that does it, it's a lot of little steps.

-� Peter A. Cohen

The average person's stride length is approximately 2.5 feet long. 10,000 steps is close to 5 miles.

you have no reason to stop.

10,000 Steps a day?

Maybe you have heard the recent guidelines about walking 10,000 steps per day. How far is 10,000 steps anyway?

The average person’s stride length is approximately 2.5 feet long. That means it takes just over 2,000 steps to walk one mile, and 10,000 steps is close to 5 miles. A sedentary person may only average 1,000 to 3,000 steps a day. For these SHRSOH DGGLQJ VWHSV KDV PDQ\ KHDOWK EHQHÀWV

10,000

Number of Steps

5000

1000 1

2

3

4

5

Number of Miles

walking 10,000 steps a day has a huge impact on body fat and waist measurements, even compared to 6,000 steps a day.

There are only two options regarding commitment. you're either in or you're out.

Healthier and Happier Individuals The University of Tennessee study found walking 10,000 steps a day had a huge impact on body fat and waist and hip measurements even compared to a 6,000 step a day count.

Knowing your beginning step count and increasing it is key to healthier and happier individuals. For most of us, 10,000 steps a day is a great goal to achieve. Of course, goals can vary due to physical condition and to personal desires, such as losing weight. You should always consult with your physician before starting a new exercise plan.

in

out

Persistence can change failure into extraordinary achievement.

Complain and you won't burn calories.

3 Ways of Walking LIFE STYLE WALKING: This is the basic form of walking, and is meant for those who meet the following criteria: Very little exercise in the previous three months, or practically no exercise at all.

FITNESS WALKING: This type of walking goes a step further from lifestyle walking, and is done to get the heart-rate up. +HUH WKH SHUVRQ JRHV VSHFLĂ€FDOO\ IRU WKH SXUSRVH of exercising.

POWER-WALKING/SPEED-WALKING: This type of walking adds power and speed to the regular walk. The power comes from pushing with the back leg and foot. Here, also, the person walks at a pace of about 5-6 miles per hour, but without any rules.

what are the top 3 reasons to walk more?

walking 10,000 steps a day came from a concept that started in japan almost 40 years ago.

Why? 1. It strengthens your heart - In one study, mortality rates among retired men who walked less than one mile per day were nearly twice that among those who walked more than two miles per day. Women in the Nurse’s Health Study (72,488 female nurses) who walked three hours or more per week reduced their risk of a heart attack or other coronary event by 35% compared with women who did not walk.

2. Helps alleviate symptoms of depression :DONLQJ IRU PLQXWHV WKUHH WR ÀYH WLPHV per week for 12 weeks reduced symptoms of depression as measured with a standard depression questionnaire by 47%.

3. Reduces the risk of breast and colon cancer Women who performed the equivalent of one hour and 15 minutes to two and a half hours per week of brisk walking had an 18% decreased risk of breast cancer compared with inactive women. Many studies have shown that exercise can prevent colon cancer, and even if an individual person GHYHORSV FRORQ FDQFHU WKH EHQHĂ€WV RI H[HUFLVH appear to continue both by increasing quality of life and reducing mortality.

The average American takes about 2,300 to 3,000 steps daily.

Not even close to the recommended 10,000.

don't find the time to exercise, make the time to exercise.

Change is Needed The Japanese are focused on doing 10,000 steps a day. That equals about 5 miles a day, depending on your stride. The average American takes about 2,300 to 3,000 steps daily, closer to 1.5 miles, according to a study by Novartis Nutrition.

The study referencing the Amish told us that the average American walks about 4,000 steps a day.

amish men take an average of 18,425 steps a day and women take 14,196. that's why only 4% of Amish adults are obese.

no matter how slow you go, you are still lapping everybody on the couch.

No Wonder Researchers measured the steps of 98 Amish adults with pedometers and found men took an average of 18,425 steps a day and women took 14,196. Compare that to about 4,000 steps for the average American adult, and it is easy to see why only 4% of Amish adults are obese, versus 31% of the general population. (Cooking Light, July 2004)

You can throw in the towel or you can use it to wipe the sweat off your face.

Employees who walk 10,000 steps a day and work out in the gym three times a week tend to be more productive.

Money Money Money The Body-Brain Performance Institute, in conjunction with Swinburne University’s Brain Sciences Institute, subjected 40 employees to a ZDONLQJ VWXG\ ZKLFK LV DLPHG DW ÀQGLQJ SRVVLEOH links between walking and mental alertness, as well as response to stress.

The 40 employees came from SAP Melbourne, a global software company. Each was given a pedometer and assigned to a group. The control group was given the task of achieving 10,000 steps a day. The second group also had to make 10,000 steps, but in addition undergo three resistance training sessions each week designed by the researchers. The study says an average RIÀFH ZRUNHU ZDONV WR VWHSV D GD\ Over the following eight weeks, the employees’ measurable components of brain function, including the ability to plan, remember, simulate future scenarios and make decisions, were measured using a neuropsychological test battery developed by the Swinburne institute.

Employees’ alertness and energy levels were also measured, along with their levels of anger and stress.

The research shows a clear link between physical activity, increased brain function and reduced stress.

nothing great was ever achieved without enthusiasm.

-� Ralph Waldo Emerson

3URÀW Using Harvard University’s Productivity Questionnaire to translate the physical and cognitive improvement into a dollar value, the trial concluded that each member of the exercise group had contributed an additional $2500 worth of productivity annually to the company.

Professor Paul Taylor, who led the research, said WKH ÀQGLQJV FRQÀUPHG SUHYLRXV VWXGLHV ZKLFK VKRZHG YLJRURXV H[HUFLVH VLJQLÀFDQWO\ LQFUHDVHV happiness, productivity and cognition, and employers should be harnessing the advantages of exercise more in the workplace.

if not now, when?

what are the benefits of walking more?

There are so many 1. Burns calories 2. Strengthens back muscles 3. Slims your waist 4. Easy on your joints 5. Strengthens your bones 6. Lowers blood pressure 7. Allows time with family and friends 8. Shapes and tones your legs and butt 9. Cuts cholesterol 10. Reduces risk of heart disease & diabetes 11. Reduces stress 12. Sleep better 13. Improves mood and outlook on life 14. Can be done almost anywhere 15. Requires no equipment 16. AND it’s Free

$$$

the finish line is just the beginning of a whole new race.

how can you easily start walking more?

FINISH

There are many ways to increase your daily steps Use your imagination and come up with your own list: 1. Take a walk with your spouse, child, or friend 2. Walk the dog 3. Use the stairs instead of the elevator 4. Park farther from the store 5. Better yet, walk to the store 6. Get up to change the channel 7. Window shop 8. Plan a walking meeting 9. Walk over to visit a neighbour 10. Get outside to walk around the garden or do a little weeding

stairs

Stop competing with others and start competing with yourself.

Obsessed is a word the lazy use to describe the dedicated.

If you aren't going all the way, why go at all?

hit the road.

@walk10000 #hittheroadlca healthytenthousand@hotmail.com