Speaking of walking…….did you know:

• There are 2,000 steps in a mile.
• Approximately 75 calories are burned with every 2,000 steps.
• You burn 300-500 calories walking 10,000 steps.
• It takes a half marathon, or 13 miles, to burn off a super-sized meal.
• An average 30 minute walk is about 4,000 steps.
• Walking all 18 holes at a golf course is about 12,000 steps (but if you wimp out and use a cart it’s only 4,000 steps).
• If you park in the farthest-most parking space at Target, you’ll walk 500 steps to the door (and then 500 steps back to the car when you’re finished shopping).
• An average city block is 500 steps.
• If you walk up and down each and every aisle of the supermarket, you’ll have walked about 500 steps.

 Wondering how to boost the number of steps you take each day?  Try these:

• Skip the elevator – take the stairs.
• Walk the dogs – and the kids.
• Walk your errands.
• Park further away…..if it’s safe.
• Walk your meeting instead of sitting through it.
• Meet your friends for activities instead of meals or drinks.
• Walk the mall before you shop it.
• Walk around while talking on the phone.
• Walk around during your breaks at work.
• Walk to your co-workers’ desks instead of emailing them.

 Do you really hate walking, but still want to get your “steps” in?  Try these step equivalents instead:

• Bicycling – equivalent to 242 steps per minute (spm)
• Gardening – 121 spm
• Ice Skating – 212 spm
• Kayaking – 152 spm
• Ballroom Dancing – slow, 91 spm;  fast 167 spm
• Circuit Training – 242 spm
• Frisbee – 91 spm
• Shooting Baskets – 136 spm
• Rock Climbing – 273 spm
• Lawn Mowing – 152 spm
• Skateboarding – 152 spm
• Skiing – cross country, 242 spm; downhill 182 spm
• Tennis – 212 spm
• Tai Chi – 121 spm
• Weight Training – 121 spm
• Yoga – 76 spm
• Swimming Laps – moderate 212 spm; vigorous 303 spm
• Shoveling Snow – 278 spm

Walking Resources

Walking expert and advocate, Mark Fenton, has written two good books on walking for improved health:  The Complete Guide to Walking for Health, Weight Loss, and Fitness and Pedometer Walking: Stepping Your Way to Health, Weight Loss, and Fitness.  Both books are comprehensive, up to date and informative guides to walking fitness programs and you’ll find them at your local library or bookstore.

 You’ll also want to check out the website mywalks.com.  The site boasts a free online walking log which anyone can register to use for recording and tracking information about daily walks, including distance, time, number of steps and route.  The site also includes links to various websites devoted to fitness walking.