Pedometer Walking to Manage Weight

You have successfully incorporated aerobic exercise into your daily activities. To help you continue to manage your weight, reduce stress, and feel great, use your pedometer during this last six to eight weeks before the wedding. Wearing your pedometer helps you stay on track with a minimal amount of effort because it serves as a constant reminder of whether you've reached your daily goal. Depending on what your monitor tells you mid-day, you can adjust your schedule to include a longer walk or squeeze in a few more short walks before the end of the day.

Benefits of using a pedometer include the following:

  • Convenient and easy to use

  • Inexpensive

  • Constant reminder of your exercise goals

  • Immediate feedback on your daily activity level

  • Motivating you to meet your targeted steps

The targeted daily number of steps that you want to achieve depends on what your goal is for this last training period before your wedding. If your goal is to maintain the level of fitness that you've already achieved, you need to take a minimum of 10,000 steps per day, or an average of 10,000 steps per day over a one-week period. The typical person takes approximately 2,000 steps per mile. Therefore, this means that you're going to walk approximately five miles per day.

If your goal is to continue to lose weight, then you'll need to walk more steps each day. Studies show that taking approximately 15,000 steps per day helps people to achieve weight loss and meet their healthy weight goals. To reach the 15,000 step level, you need to commit to taking a walk each day in addition to incorporating more walking during your typical activities. This may not be realistic with your current schedule, though.

Avoid putting any undue pressure on yourself during this already busy time. Keep your walking fun and enjoyable as stress relief for yourself — not another source of pressure. Use the walking programs from either Chapter 14 or 15 if you have time for structured walking workouts. If you find that your schedule is simply too demanding right now, slip in as much lifestyle activity as you can and just aim for 10,000 steps per day.

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