Older adults should take part in at least 2.5 hours of moderate to vigorous activity each week. A walking program is an inexpensive, easy and convenient way to improve overall well-being and to enhance quality of life.
What are the Benefits of Walking?
Increasing physical activity through walking can help with:
decreasing blood glucose levels
decreasing systolic blood pressure
reducing the risk of coronary heart disease
reducing high cholesterol
bone density
flexibility
osteoarthritis
Older adults should take part in at least 2.5 hours of moderate to vigorous activity each week. A walking program is an inexpensive, easy and convenient way to improve overall well-being and to enhance quality of life.
What are the Benefits of Walking?
Increasing physical activity through walking can help with:
decreasing blood glucose levels
decreasing systolic blood pressure
reducing the risk of coronary heart disease
reducing high cholesterol
reducing body fat
bone density
flexibility
osteoarthritis
What is a pedometer?
a device that tracks number of steps taken
some pedometers simply measure steps
some pedometers track distance walked and calories burned
What Does a Pedometer Do?
provides immediate feedback on number of steps taken • measures current activity level
assists in tracking and setting goals over time to help increase physical activity
What are the Limitations of a Pedometer?
does not measure intensity of physical activity
does not measure duration of physical activity
Using a Pedometer
test pedometer: clip on belt, walk twenty steps, stop and check pedometer for accuracy
wear pedometer for one week
track and record step count at end of each day
after seven days add daily steps and divide total number of steps from that week by seven
this number is the baseline number of steps needed for walking program
Recommendations for Daily Step Goals1
The average sedentary North American accumulates approximately 3,500 – 5,000 steps each day. Research suggests that, in general, the average North American should increase their daily walking activity to approximately 7,000 – 10,000 per day. The guide below will help determine an individual’s current activity level based on their daily walking activity.
If total daily steps are:
under 5,000 per day - categorized as having a sedentary lifestyle
between 5,000 & 7,499 per day - categorized as “low active”
between 7,500 & 9,999 - categorized as “somewhat active” • 12,500 or more - categorized as “highly active”
1 Government of Ontario, Active 2010 (2005). Using Your Pedometer.
Starting a Walking Program
Prior to beginning a walking program an assessment of physical readiness from a regulated health professional is strongly recommended. A health professional can recommend a walking program tailored according to the limitations imposed by chronic disease or disability.
Km goal: start at Week 1 with about 2 km and work up to about 8 km by Week 10
Steps per day using pedometer: establish baseline. Increase number of steps by 500 each week until goal reached.
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You should not rely on this pocket tool for financial or legal advice. It provides general information only. NICE is not responsible for any use of the information other than for general educational/informational purposes and no claim can be made against NICE or any of its personnel for any such use.
National Initiative for the Care of the Elderly (NICE) 246 Bloor Street West, Room 234 Toronto, Ontario M5S 1V4, Canada