OK,  I know it’s not the most fun gift under the tree, but it would make a great, inexpensive,  gift for you or that special someone to help get them moving!  Remember, it’s all about getting some exercise.

 This is what I suggest you do with your new pedometer: wear it with your “normal activity” during the day and log how many steps you take. 

Your goal should be a minimum of 10,000 per day which would be about 5 miles per day (2,000 steps on average is 1 mile).  The great thing is that just by wearing the pedometer, you will start taking more steps per day!

After you get an average number of steps per day, try to increase your steps by 500 steps per week until you hit that 10,000 threshold.  Then build on it, remember that 10,000 is the minimum.

 A recent study of US citizens and the number of steps they take per day is about 5,000.  In general, men take more steps than women and the number of steps declines with age. Now since I love history,  I’m going  historical on you. This level of 5,000 steps per day is very low from a historical perspective.  Researchers have studied the labor intensive farming lifestyles of most North Americans in the mid 1800’s suggest they averaged over 18,000 steps per day.  A study from 2002 of Western Australia adults found they took an average of 10,000 per day. 

Bottom line?  The US average of 5,000 steps is far too low.  You don’t need me to tell you the risk factors associated with a sedentary lifestyle.  So, go ahead and get yourself a gift, you have permission and let me know how many steps you average. 

I have challenged my lovely wife, Elizabeth,  to a “step off” and I’ll keep you posted on the results!!

Let me know how your doing: ed@integrativephysicaltherapyservices.com

Merry Christmas and Happy New Year,

Yours truly,