Walking For Weight Loss - Using a Pedometer Makes It Easy

Walking is one of the most popular forms of exercise. Anyone can add some extra walking throughout their day. Using a pedometer makes it easy to keep track of your progress and track how many calories you have burned. All you do is clip it to your belt and start walking.

You can get a good pedometer for $10 to $30 or more depending on the features you want. Basic pedometers track your steps, calories burned, distance and time. You can also get one that has a 7 day memory or longer. It should fit comfortably, sturdy and be easy to see from your belt.

Wear your pedometer for a week and track how many steps you take in a normal day. Don't add any extra activities that you would not usually do. Be sure to write down your number of steps each night and then set it back to zero for the next day. In the next week try to increase that number from 500 each day up to 2000 extra steps a day. Keep in mind that 2000 steps equals about a mile.

Each week set a goal for a higher number. Set a daily goal and a long term goal. For instance, plan to start with an extra 500 steps per day during week one. Set your 4 week goal that you want to be walking 10,000 steps per day. This would be the equivalent of walking 5 miles a day and it is the average number of steps for weight loss.

There are many walking/step programs available online that you can use to get started and track your progress.

Here are a few easy ways to add steps at the office:

• Take the long route to the printer, fax or restroom.
• Make a point to empty your recycle bin each day rather than once a week.
• Take the stairs rather than the elevator.
• Park your car at the back of the parking lot.

It's easy to add an extra 50 to 100 steps here and there through out your day and they will start to add up quickly.

Outside of work and on the weekends:

Go for a walk around the block when you get home or before work.

Walk around a park once or twice a week.

Walk around the field at baseball practice or during games.

Take your dog for a walk.

Get up and walk during commercials while watching tv.

Take a walk around the mall before you start shopping.

Listen to music while walking to make it more enjoyable. The more upbeat the music the more intense your walk. Another way to increase intensity is to add hand weights or walking sticks to your walks. Time your self. If it normally takes you 30 minutes to walk 2000 steps make a goal to do it in 20 minutes.

Walk with a friend or start a competition with a friend with a weekly step goal.

Try to mix it up so that you are walking in a variety of places throughout the week.

Be sure to warm up before your walks and drink plenty of water.