Recently, I entered a fitness challenge with my co-workers to walk the highest amount of steps per day. We were all given pedometers to wear during an 8-week period to count every step. The baseline for fitness and health is 10,000 steps per day, approximately 8km. Since most people work in sedentary desk jobs, how feasible is it to log at least 10,000 steps per day or more without going to too much effort? No doubt, we would have to go the extra mile to win this fitness challenge.

Let’s take a look at the facts. Our hunter gatherer ancestors walked approximately 33km for food and performing basic survival techniques every day. They were a strong, hearty and muscular people with fitness levels modern Olympians struggle to attain. With the birth of modern technology and the conveniences of today, it has become a challenge to log a quarter of what our genes were designed to do.

How do we overcome this hurdle in our time poor lives? Let’s use technology to our advantage – grab a pedometer and let’s go! Why is it important to walk approximately 8km per day to maintain fitness and where did this arbitrary number come from? 10,000 steps per day is equivalent to approximately 30 minutes of aerobic activity, recommended by most physicians for individuals to maintain a healthy weight and lower blood pressure. You don’t have to work out for 30 minutes per day to attain a decent level of fitness if you are making it your personal goal to log at least 10,000 steps per day.

Steps can accumulate throughout the day by doing the following: walking over to a co-worker rather than sending an e-mail, printing something from a printer that is further raway, making sure to get up and walk at least once per hour, walking to the kitchen to refill your water bottle, parking further from your usual spot, getting off one or two stations earlier if you take public transit, cleaning your house, taking a Zumba class or even window shopping!

Exercise doesn’t have to be boring or regimented. As long as you make sure to keep a steady stride where you get your heart rate up you can be creative about it. You are set to got with the right pedometer. Most decent ones will cost around $20-50. I use the Yamax Digi-Walker SW500 which works quite well. I have tested my steps and stride length and it is pretty much on point. The SW500 measures the amount of steps by recording the movement of your hipbones. That is why it is important to wear a pedometer near your waist to record the most accurate amount of steps. Be sure to test your stride length to ensure your steps are recorded correctly. People with longer legs will have longer stride lengths.

Pedometers can also be a huge motivation for individuals. Studies have shown that individuals using a pedometer take an average of 2,500 more steps per day than their non pedometer wearing counterparts. Here’s a chart of the amount of steps per day that the average people take and what it meansfor their fitness levels:

STEPS PER DAY & ACTIVITY LEVEL
<5,000 sedentary
5,000 – 7,499 low active
7,500 – 9,999 somewhat active
>10,000 active
>12,500 highly active

Instead of fretting over whether you are taking the right amount of steps, I recommend wearing a pedometer to see for yourself. Not only will it give you a baseline for your regular activity level but also motivate you to walk that extra mile. Who knows? It may even save your life!

Tweet

If you enjoyed this feature, you may want to Subscribe to our free weekly newsletter for our latest style updates, giveaways and other juicy stuff. Join us on:

Featured Contributor: Stephanie Siemion

Discover More Stylish features below:

• Father’s Day gift guide 2010
• Giveaway: Win 1 of 10 VS Sassoon for Men i-trim™ stubble+ Facial Trimmer plus a bonus compressed sports towel
• The Nike+ FuelBand
• Apple iPod nano with video camera