Have you ever noticed how recharged you feel after a good workout? That's because being active goes beyond improving your physical health. Regular activity enhances mood, performance, improves concentration and can even enhance your mental health. Age is no barrier and being more active makes you feel great. Add healthy eating to the equation and you'll feel even better. It's never too late to start and the improvements in health are immediate. Exercise, even small amounts can help make a lasting difference such as:
Feeling Better
With more energy, improved sleep and added fun in your day
Enjoying better health
Through controlled weight, blood pressure and cholesterol, and lower risk of problems like heart disease, stroke, osteoporoses and type 2 diabetes
Having a healthier state of mind
With lower stress, better concentration and more self confidence
What are your activity levels?
| Steps Per Day |
Activity Level |
| <5,000 |
Sedentary |
| 5,000 - 7,499 |
Low active |
| 7,500 - 9,999 |
Somewhat active |
| >10,000 |
Active |
| >12,500 |
Highly active |
How Far Do You Go?
| Walking Speed |
10 Mins |
20 Mins |
30 Mins |
| Slow |
0.6km |
1.2km |
1.8km |
| Medium |
0.9km |
1.8km |
2.7km |
| Fast |
1.1km |
2.2km |
3.3km |
How am I doing? Setting Goals
There are two ways you can measure your achievements - by distance or by the number of steps taken. You can set your own realistic goals and the easiest way to do this is to wear your pedometer for a day and measure the number of steps and/or distance. You can then set a daily target to work towards during the next few weeks. Your baseline steps are the number of steps that you are currently doing before you begin your program. You can use your baseline steps to set goals as you aim to build more activity into your daily life.
For example:
If in your usual day you walk 2000 steps, aim to reach 3000 steps a day by the end of the next week, and work towards 10,000 steps by week nine or ten.
If in your usual day you walk 5000 steps, aim to reach 6000 steps by the end of the next week, 7000 the week after and increase to 10,000 steps by week five.
If you are measuring distance, you might want to increase your usual distance by one kilometre each week.
Why not measure steps or distance on your favourite beach walk, dog walk or around the local park to help you to find out what is achievable? Any increase in your activity will improve your health.
If in your usual day you already walk 10,000 steps, congratulations! You have reached the level of physical activity that is regarded as good for your health, To further improve cardiovascular fitness or to lose weight, try increasing gradually to 15,000 steps a day
Think of physical activity as an opportunity, not an inconvenience.
The '10,000 steps' goal puts a focus on the accumulation of activity across the whole day. With continual advances in technology and our workplaces becoming more sedentary it now takes a concerted effort to make active choices. Some ideas are:
- Walk and talk with a colleague instead of emailing
- Parking the car further away from the entrance to shops
- Walk to the corner store for milk and the paper
How Far Is 10,000 Steps?
10,000 steps is the recommended daily step goal for a healthy adult. 10,000 steps is approximately 8 kilometres and 1 hour 40 minutes of walking. However these figures will vary according to stride length and walking speed.
