Step Count Recommendation
So you’ve decided to walk, but how much is enough? The average person in Canada accumulates approximately 3,500 to 5,000 steps in a day. Research shows that to improve your health you should add 2,000 to 3,000 steps to your routine a day. It only takes five minutes to walk about 500 steps. Add a 30 minute walk to your increased level of activity at work or school and you can see that getting to an active lifestyle at 10,000 steps per day is easier than you may think.
Counting steps is one way for you to monitor and log your progress. Pedometers are simple electronic devices that clip to your waist band or belt, directly above your knee, on the side you write with. The pedometer will track every step you take.
Daily steps to strive for:
Children (8-10 years) 12,000-16,000 steps
Youth 11,000-12,000 steps
Adults (20-50 years) 7000-13,000 steps
Older Adults (50-70 years) 6,000-8,500 steps
Adults living with disabilities or chronic diseases 3,500-5,500
(Source: Tudor-Locke, 2004).
Tips to keep in mind
- Generally if you average lower than 5,000 steps per day, you have a lot to gain by increasing your steps. If you average between 5,000 and 9,000 steps per day you could benefit from increasing your physical activity. If you average between 9,000-13,000 steps per day you are reasonably active and can benefit from self-monitoring and ensuring you stay focused and motivated. And if you average over 13,000 steps per day you are likely already engaged in activities like sports and exercise. You might choose to wear a pedometer to maintain consistently high steps.
- Register for a free account and you can start logging your steps, create your own walking groups and checking out great routes to walk.