- Get a baseline – How long can you walk before you need to rest? Also, if you have a pedometer – how many steps do you take during the day?
- Problems with balance or arthritis? You may need a walking device to help you to walk safer and with less pain. Consult your physical therapist.
- History of cardiac problems, low blood pressure or diabetes? Consult with your doctor and/or physical therapist. We want you to be successful!
Which category do you fit into? (Don’t let these numbers discourage you! You should try to compete with yourself AND use a pedometer that really counts every step!)
- Sedentary Lifestyle – < 5,000 steps/day
- Low Active – between 5,000 to 7,499 steps/day (typical of daily activity excluding sports/exercise)
- Somewhat Active – 7,500 to 9,999 steps/day
- Active – > 10,000 steps/day
- Highly Active – > 12,500 steps/day
Norms – Steps by age:
- Younger than 65 years old – between 8,899 to 9,996 steps/day
- > 65 years old – between 6,565 to 8,233 steps/day
- Start walking more than your baseline but perform to your tolerance. Do this daily.
- Build up gradually with your walking time, steps and intensity
- Goal: 30 minutes of walking most days of the week at increments not less than 10 minutes
- Use a walking device if needed for balance or pain to allow you to walk more
- Pedometers are motivational to increase walking steps/day. This can result in improved walking speeds and stamina. You can track progress.
- To find information on pedometers go to this website: http://pedometers-review.toptenreviews.com
Bohannon, R. W. (2007). “Number of pedometer-assessed steps taken per day by adults: a descriptive meta-analysis.” Phys Ther 87(12): 1642-50.
Bravata, D. M., C. Smith-Spangler, et al. (2007). “Using pedometers to increase physical activity and improve health: a systematic review.” JAMA 298(19): 2296-304.
Ellis, T., N. K. Latham, et al. “Feasibility of a virtual exercise coach to promote walking in community-dwelling persons with Parkinson disease.” Am J Phys Med Rehabil 92(6): 472-81; quiz 482-5.
Nelson, M. E., W. J. Rejeski, et al. (2007). “Physical activity and public health in older adults: recommendation from the American College of Sports Medicine and the American Heart Association.” Circulation 116(9): 1094-105.
Tudor-Locke, C. and D. R. Bassett, Jr. (2004). “How many steps/day are enough? Preliminary pedometer indices for public health.” Sports Med 34(1): 1-8.