How Do I Use My Pedometer?

As part of a spring exercise incentive program at my job they just gave us all a pedometer and encouraged us to start walking 5000 steps. I'm not clear on this: How far is it, how long it will take, and are we supposed to do 5000 steps every single day?  Do I wear the pedometer all the time or just while taking this one walk?  Millie W.

Dear Millie,

Most public health and wellness agencies agree that 10,000 steps per day is the number to aim for. This is about 5 miles per day. It does not necessarily mean a five mile walk (although that is perfectly acceptable) but means you should be moving around all day long as much as possible.

Put the pedometer on as soon as you dress in the morning, and wear it until you go to bed at night. Keep a record of your daily steps for a few weeks, and remember to reset the instrument each morning before you put it back on.

You may find initially that you walk 1000 steps a day if you do not exercise and/or if your workday is sedentary. Others may find they easily get in thousands of steps per day with a daily 2 mile walk, moving around on the job, running after their small children, and walking up and down the aisles of the grocery store. There are dozens of ways to get in steps and the good news is, they all count!

Get an idea what your average number is after a few days of recording, and then decide how much you can ramp it up. Try getting in 50 percent more steps than you have been (such as increasing from 4000 per day to 6000 per day) and see how that goes for a few weeks. If you can do it, shoot for another 2000 per day and keep it up for a few more weeks.

It's fun to see how many more steps you can get in each day just by parking a bit farther away or taking a flight of stairs instead of the elevator. For more fun, consider having contests with others, either at work or online.  And the biggest benefit for most people? Track the weight you lose as you increase your activity just by getting in more steps! As a guideline, you can lose a pound each month from every 2000 steps you add per day. A 2000 step walk is about a mile and should take most people just about 20 minutes or less. This simple strategy can leave you 10 pounds lighter by this time next year, so give it a try!

I need an easy exercise

Hello Laurie,

I would like to lose weight. I am of average weight, but could stand to lose 5 pounds. I am very sedentary and hate exercise, but I am willing to do what it takes. I do not look toned and I am having trouble fitting into my old jeans. Can you suggest an exercise routine that is "easy" for those who are out of shape and need to lose weight? I have tried to run slowly on the treadmill, but can only run for about 5 minutes without feeling like I am going to fall apart. I am 38 years old. I am 5 ft 4" and 127 lbs. I am flabby. LOL
Rita N.

Dear Rita,

Well, I certainly can relate to wanting to lose a few pounds to fit into your jeans (see mine at http://www.mycoachlaurie.com/AboutYou.html). People who start running all say it's tough in the beginning, but if you'd like to keep it up, just add a minute a day to your treadmill routine and see how quickly you can work your way up.

I do have a great idea for how you can increase exercise and not sweat it (ha ha).... buy a pedometer! I have one myself and hate to go on the treadmill or to the gym. But playing a game with a pedometer has lead me to incorporate movement into my daily activities and gotten those last few pounds off!

Any pedometer you find works well enough--even $5 ones at Walmart--and most come with a booklet of ideas. There are also lots of websites that direct you on ways to get your steps up. Here is a good one: http://www.thewalkingsite.com/10000steps.html

Start by wearing the pedometer as you go about your usual activites for several days and jotting down the number of steps you've accumulated by the end of the day. Remember to reset the pedometer each morning (I do it in the evening so I don't forget!) You may have 800 steps, or you may have 8000--it depends on how active you are in your job and normal routines.

Then try to add a few hundred a day and continue making new goals for yourself. I now have a minimum of 6000 per day (which used to be my top goal) and try to get 10,000 or more--I've found that I can do this if I take 3 walks per day, and that going grocery shopping gives me as many steps as a 2 mile walk ... especially if I can't locate a particular food and have to run up and down the aisles several times!

Here's some helpful information:

About 2000 steps equals a mile for the average walker.

Each mile burns about 100 calories.

If you add 2000 steps per day to your usual routine you can lose a pound per month.

Well, that would have you to your goal weight in 6 months, as well as having developed a healthy new lifestyle!
good luck :)

Why Did I Gain Eight Pounds This Year??

I have been thin my entire life (I'm 32 years old now) and just this past year I have gained eight pounds and it's making me look fat. The only thing I have done differently is switch from artificial sweetener in my tea to using honey. I use 4 teaspoons of honey a day.... could this be what's making me gain weight?
Anne M.

Dear Anne,
Actually it may be exactly what's making you gain the weight! I have never heard such an accurate account of what a person changed in their eating habits over a year, but this makes complete sense: Each teaspoon of honey has about 20 calories; four teaspoons each day is about 80 calories. Over a month this would lead you to gain 3/4 of a pound; after 12 months that would be exactly eight pounds!

If you would like to keep using the honey to sweeten your tea, there is nothing wrong with that at all. You can easily burn 160 calories per day by walking about one-and-a-half miles (which takes about 1/2 hour for most people). This will allow you to lose the weight over time, and then you can back off to just one mile a day to maintain your weight while using the honey.

Many people cite advantages to using honey; there aren't really any health benefits to using artificial sweeteners except for saving calories. In my opinion you would be better off getting into the habit of walking 30 minutes a day to burn the calories. Walking is good for your joints, heart, circulation, and often peace of mind giving you time to just relax and take some time off from being busy!