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2016-Stay In Motion

Updated on January 6, 2016
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Dr. Jan Paul Szatkowski is a board certified orthopaedic surgeon dedicated to not only treating injuries, but preventing them as well.

Life's a Journey

A journey of a thousand miles begins with a single step – Confucius

This well-known saying might be the motivation needed to engage in a more active and healthier lifestyle beginning today. By taking small steps, you will be able to form strong habits to continue on your way to fitness!

The 10,000-Step Craze

The 10,000-step craze begins with that one step. You don’t need a gym membership or expensive equipment. All you need is a pair of comfortable, well-supportive shoes.

Why 10,000 Steps?

That is what it takes to burn 500 calories equivalent to losing one pound of weight/week without changing your diet. You will lower your risk of developing diabetes, high blood pressure and heart disease.

Perfect for any age or present physical condition, walking is manageable. An average sedentary person walks up to 3,000 steps/day so with focus, you can complete 10,000 steps/day.

That’s about 5 miles and will take about an hour and 40 minutes. But you don’t have to walk this distance at one time... any normal daily activity counts.

How to Walk More

  • A Fitbit* or pedometer counts the steps via a wristband or an app. (*Fitbit tracks the personal activity and synchs with an app to view your progress; there are other popular wearable fitness devices that perform similar tasks.)
  • Walk during your free time or during breaks.
  • Use the stairs instead of the elevator.
  • Park your car away from your destination.
  • Set a phone alarm as a reminder to get up and walk.
  • Ask someone to join you.
  • Walk the dog.
  • Reduce TV and online time.
  • Plan different routes.

No one expects you to walk 10,000 steps on day 1. Start small and add 100 steps/day until you reach 10,000 and it becomes routine.

To help track progress, consider using a calendar or diary. As your confidence increases and you see changes in your health and fitness level, this will provide motivation for you to continue on your quest to a “New You in the New Year”.

How to Get More Exercise and Activity into Your Daily Life

  • Swimming is a great workout, supporting your body without putting strain on your joints. You burn calories and tone up.
  • Tai Chi, a Chinese martial art, focuses on graceful movement and relaxation. Try a class.
  • Strength training utilizes muscles and burns calories. A simple weight training program (lifting weights of 3 sets of 10 lifts/exercise) is suggested.
  • Daily/family aerobic activities like raking the yard or shoveling snow, biking or playing tennis, etc. maintain an increased heart rate at a moderate level of intensity for an extended time period.

Start your journey today one step at a time. Build your routine and you are on your way to a “New You”. Here’s to health and fitness in the New Year!


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    • RTalloni profile image

      RTalloni 23 months ago from the short journey

      A simply put but important look at staying in motion this year. I'm encouraged to persevere!