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The Centers for Disease Control (CDC) and Prevention recommends walking 10,000 steps a day to improve your overall health and fitness, help with weight loss and prevent chronic disease. While the majority of people recognize walking as one of the easiest ways to meet daily exercise targets, more than half of them are unaware of the CDC's recommended daily step count, according to an Omron Healthcare survey of fitness habits.
"Walking can be incorporated into your daily routine whether you choose to walk to your daily destinations such as work or the grocery store, walk your dog, or plan a longer walk outdoors," said Dr.
Dr. Jampolis' wallet-friendly walking tips for better health in 2009:
1. Walk outdoors — it's free! — It doesn't cost a penny to walk to or from work, or develop a scenic route near your house that enables you to be safe and comfortable, while allowing you to take enough steps to add up to your 10,000 total. Remember to always share your route with another person for safety's sake.
2. Fancy walking clothes not necessary: wear clothes you already have, and remember to layer — Make sure you have the flexibility to walk indoors and out by wearing layers. If walking outside in colder winter weather, for example, wear a base layer of wicking fabric that keeps moisture away from the skin, an insulating layer such as fleece or wool to keep warm, and a winter jacket with hood if necessary for further protection from the elements.
3. Make a small investment for big gains — purchase a pedometer* — If you make one investment as part of your walking efforts, make it a pedometer. Research from
4. Add music if you can — research shows that adding medium tempo music to your walking routine can help keep you motivated. This is especially helpful for indoor walking as it can encourage you to walk faster and burn more calories in the absence of outdoor scenery and variety.
5. Hydrate and check with your doctor — drink plenty of water before, during, and after walking, and skip the expensive sports drinks or designer waters. They add calories, cost more and are unnecessary for the average exerciser. And be sure to seek medical advice before you start a walking program to ensure you are healthy enough for exercise.
For many people, starting a fitness regime — even walking — and evaluating the potential costs associated with exercising can be daunting. Dr. Jampolis added, "For a little extra motivation, find a walking group in your community and keep an accurate pedometer at the ready — especially one that can easily be placed in a pocket or a bag — to monitor your progress, ensuring you get all the credit you deserve for your efforts. Try walking seven and a half minutes in one direction and covering the same distance back for a 15 minute walk. It all counts."
*Omron Healthcare offers a family of highly accurate pedometers. The Omron Pocket Pedometers, models HJ-112 (MSRP
The Omron Hip Pedometers, models HJ-150 (MSRP
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(1) "Using Pedometers to Increase Physical Activity and Improve Health." Journal of the American Medical Association,
Contact: Lila Trickle Edelman for Omron Healthcare, Inc. (312) 233-1218 firstname.lastname@example.org
SOURCE Omron Healthcare, Inc.