Pedometer 10000 Steps Chart
Once
you have decided on your daily goal, it is important to keep up with
your results. Remember "What gets measured gets managed."
Just as a hint to make it easier, I only work out three days
a week. By not walking every day I have been able to keep it
up for years. When I tried to exercise every day I found myself arguing
with myself as to whether or not I had time that day or was the weather
good enouth etc. It is also ok to change your goals.
Whatever your goal, you should be thinking long term. That is why I have this pedometer 10000 step chart that records your weekly totals and averages. This chart can be used in addition to or in place of the chart above. It is your exercise program. You set the goals, you rate your sucess, you suffer the consequences, or reap the rewards.
The average American gets about 4000 steps a day. 10000 steps a day is concidered active and depending on your stride is about 5 miles a day. Most new pedometers also give you miles. You can use miles instead of steps for your goal if you like.
Where to Start your Walking Program?
Find out how many steps a day you are now taking.
How many steps do you take in a day? Do not be overwhelmed by the goal of 10000 steps. For many of us just getting to the average of 4000 steps might be a very good goal. For those of you who have jobs sitting all day getting to 4000 steps would be an admirable goal.
Get started, and remember to keep a record...What gets measured gets managed.
Whatever your goal, you should be thinking long term. That is why I have this pedometer 10000 step chart that records your weekly totals and averages. This chart can be used in addition to or in place of the chart above. It is your exercise program. You set the goals, you rate your sucess, you suffer the consequences, or reap the rewards.
The average American gets about 4000 steps a day. 10000 steps a day is concidered active and depending on your stride is about 5 miles a day. Most new pedometers also give you miles. You can use miles instead of steps for your goal if you like.
| Steps per Day | Activity Level |
| <5000 | Sedentary |
| 5000 to 7000 | Low Activity |
| 7000 to 10000 | Slightly Active |
| 10000 to 12000 | Active |
| > 12000 | Very Active |
| Steps\Week | 01 | 02 | 03 | 04 | 05 | 06 | 07 | 08 | 09 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 |
| 15,000 | ||||||||||||||||||||||||||
| 14,000 | ||||||||||||||||||||||||||
| 13,000 | ||||||||||||||||||||||||||
| 12,000 | ||||||||||||||||||||||||||
| 11,000 | ||||||||||||||||||||||||||
| 10,000 | ||||||||||||||||||||||||||
| 9,000 | ||||||||||||||||||||||||||
| 8,000 | ||||||||||||||||||||||||||
| 7,000 | ||||||||||||||||||||||||||
| 6,000 | ||||||||||||||||||||||||||
| 5,000 | ||||||||||||||||||||||||||
| 4,000 | ||||||||||||||||||||||||||
| 3,000 | ||||||||||||||||||||||||||
| 2,000 | ||||||||||||||||||||||||||
| 1,000 | ||||||||||||||||||||||||||
| 0 | ||||||||||||||||||||||||||
| Steps\Week | 27 | 28 | 29 | 30 | 31 | 32 | 33 | 34 | 35 | 36 | 37 | 38 | 39 | 40 | 41 | 42 | 43 | 44 | 45 | 46 | 47 | 48 | 49 | 50 | 51 | 52 |
| 15,000 | ||||||||||||||||||||||||||
| 14,000 | ||||||||||||||||||||||||||
| 13,000 | ||||||||||||||||||||||||||
| 12,000 | ||||||||||||||||||||||||||
| 11,000 | ||||||||||||||||||||||||||
| 10,000 | ||||||||||||||||||||||||||
| 9,000 | ||||||||||||||||||||||||||
| 8,000 | ||||||||||||||||||||||||||
| 7,000 | ||||||||||||||||||||||||||
| 6,000 | ||||||||||||||||||||||||||
| 5,000 | ||||||||||||||||||||||||||
| 4,000 | ||||||||||||||||||||||||||
| 3,000 | ||||||||||||||||||||||||||
| 2,000 | ||||||||||||||||||||||||||
| 1,000 | ||||||||||||||||||||||||||
| 0 | ||||||||||||||||||||||||||
Where to Start your Walking Program?
Find out how many steps a day you are now taking.
| Day | Date | Steps |
| 1 | ||
| 2 | ||
| 3 | ||
| 3 Day Total | ||
| Baseline (Total / 3) |
How many steps do you take in a day? Do not be overwhelmed by the goal of 10000 steps. For many of us just getting to the average of 4000 steps might be a very good goal. For those of you who have jobs sitting all day getting to 4000 steps would be an admirable goal.
Get started, and remember to keep a record...What gets measured gets managed.
Do not have a pedometer yet? Check out my walking pedometer compairison.
If you have a desk or sitting job, You may also concider these two pieces of exercise equipment that can be used almost anywhere:
Bodylastics (a weight lifting alternative)
Stamina 15-0120 InStride Cycle XL (under desk cycle equipment)
Recent research is showing that the the amount of movement we do or do not do throughout the day may be even more important than our official exercise workouts when it comes to achieving your ideal weight. So in addition to your planned exercise, do not just sit when you can stand, do not stand when you can fidget or walk, and do not just walk when you can walk fast. A good rule of thumb is to never go more than two hours without moving. For more ways on how to add exercise to your day go to smallsteps.gov.
Related Resources at Ideal-Weight-Charts.com
Need more information about:
Walking Pedometer Comparison
Pedometer for Running
Where to buy a pedometer
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