University Orthopaedic Center

Walking for Life

-“…any bodily movementresulting in energy expenditure”

“planned, purposeful, repetitive,and uses the large muscle groups”

How Much Physical Activity Do I Need?

Moderate Physical Activity(MPA) Recommendation

"…30 minutes of MPA on mostdays of the week"

Vigorous Physical Activity(VPA) Recommendation

"… 20-60 minutes of VPA 3-5 days aweek"

"Newest" Physical Activity Recommendation

"…60-90 minutes of MPA onat least 5 days a week"

Walking is one of the best forms of physical activity.

Walking is the most common form of physical activity.

Walking is the preferred form of physical activity.

Walking does not cost very much.

What’s a pedometer anyway?

Using Pedometers to Start Walking (Cont.)

How do I use the dangthing?

Proper Placement

Onthe Waistband of clothing, or on a belt, over the midline of the thigh.

Calibrating the pedometer for accuracy

Resetpedometer

Walk20 steps

Openthe pedometer and see if it says “20”

Plus or minus 2 steps is fine, otherwise workon the placement

Using Pedometers to Start Walking (cont.)

How Many Steps Should I Take?

10,000 steps a day recommendation

Healthy young adults(7,000/day- 13,000/day)

Older adults (5,000/day-8,000/day)

Set a “baseline” step value

Increase by 20% each week.

Example:

2,000 steps per day X 20% = 2,400

Week 2, take 2,400 steps per day

Week 3, take 2,800 steps per day

Week 4, take 3,200 steps per day,etc

Start Walking!

Common Barriers to Walking:

Time

Social Support

Motivation

Start Walking! (cont.)

Getting Motivated

Set Goals