Pedometer 10000 Steps Chart

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.



Week 1 Week 2 Week 3  Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Week Starting                        
Daily Step Goal                        
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Weekly total
Average
Week 1 Week 2 Week 3  Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Week Starting                        
Daily Step Goal                        
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Weekly total
Average



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 DayActivity Level
<5000 Sedentary
5000 to 7000Low Activity
7000 to 10000Slightly Active
10000 to 12000Active
> 12000Very 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.

DayDateSteps
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




Related Resources at Ideal-Weight-Charts.com

Need more information about:

Walking Pedometer Comparison
Pedometer for Running
Where to buy a pedometer














New! Comments

Have your say about what you just read! Leave me a comment in the box below.