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Increase Your Steps and Burn More Calories

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Publication Number: IS1780
View as PDF: IS1780.pdf

When Out and About

  • Park farther away from the store.
  • Always return your cart to the designated area.
  • Take the stairs. Avoid elevators and escalators.
  • Walk, don’t drive, for trips less than one mile.
  • Make several trips to unload your groceries from your car.
  • Avoid drive-through windows, get out of your car and walk inside.
  • Walk inside the bank instead of using a drive-through teller.

With Friends and Family

  • Plan active vacations.
  • Hike beautiful trails in your town, community, or state parks.
  • Make a family walk an everyday habit.
  • Kids can volunteer to walk their dog or the neighbor’s dog.
  • Suggest a family challenge to see who can get the most steps.
  • Reward kids/family members for meeting their step goals.
  • Take an after-dinner walk with family.
  • Walk while talking on a cordless phone.
  • Walk during the commercial breaks on television.
  • Take a walk while your kids are playing sports.
  • Walk to your neighbor/friend’s house instead of calling.
  • Move at least once every 30 minutes.
  • Occasionally walk to the TV to change the channel.
  • Turn off the TV and participate in family activities or family chores.

Some Step Facts

  • 1 mile = 2,000-2,500 steps
  • 4-5 miles = 10,000 steps
  • One city block is about 200 steps
  • Nine holes of golf (no cart) = 8,000 steps
  • Most people will get about 1,200 steps in 10 minutes (time yourself to find your value)

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