How many steps have you done today?

The aim of the project is to help members of the community increase participation in physical activity, particularly walking, in their own environment.

How much exercise should I do?

The National Physical Activity Guidelines for Australians offer guidance and options for moderate-intensity physical activity. They refer to the minimum levels of physical activity required for good physical health. The Guidelines recommend that you think of movement as an opportunity, not an inconvenience, and be active every day in as many ways as you can.

For Adults

At least 30 minutes of moderate physical activity most days of the week. This can be done in bouts of 10 minutes.

For Children aged 5-12

A minimum of 60 minutes (and up to several hours) of moderate to vigorous physical activity each day is recommended.

For Young Adults aged 12-18

A minimum of 60 minutes of moderate to vigorous physical activity each day is recommended.

If you can, also enjoy some extra regular vigorous exercise for health and fitness, 3-4 days a week for 30 minutes or more.

Why Walk?

Walking is a fun, free and easy way of improving your health and fitness. You should find the level that suits you and walk at a moderate intensity. You should still be able to talk or whistle comfortably as you walk. Using a pedometer (peh-dom-i-ter) is a great way to keep track of your progress and set goals. A pedometer is a step counter that clips to your waistband and records the number of steps you take.

What is the 10,000 Steps Program?

For Healthy Adults: 10,000 Steps is the recommended total daily step goal. 10,000 Steps is a FREE online program that encourages you to use a step-counting pedometer to track your activity levels across the WHOLE day.

With advances in technology and our workplaces becoming more inactive, it sometimes is an effort to make more active choices. Using a motivational tool such as a pedometer may help to motivate you, reminding you how many, or how little steps you have done for the day. Depending on the number of steps you reach with your normal daily activities, you will need to work out how many extra steps you need to take to reach 10,000. Walking for 30 minutes will give you on average 3000 steps. To join the 10,000 program go to www.10000steps.org.au

If you do other physical activities such as cycling or rowing these can also be counted toward your 10,000 steps goal using the following conversion:

10 minutes of moderate-intensity activity = 1,000 steps
10 minutes of vigorous-intensity activity = 2,000 steps

How to Start the 10,000 Steps Program

Step 1  

CHECK if you have a pre-existing medical condition, or if you have not been active for a while, it is recommended that you see your doctor before starting any physical activity.  

Step 2  

BORROW a pedometer from the Nelson Library- like you have done, and at the Nelson & District Community Complex while you collect steps. Check out your cell phone to see if it is already tracking your steps or how it might with a free app.  Many folks have been receiving step tracking devices as gifts from friends or family.  Check in with friends and family to see if they have a step counting device that they are no longer using- many now have cell phones, and or have purchased Fitbits or other step counting devices.  Keep your eyes and ears open for promotions offering free pedometers- i.e. Heart and Stroke Foundation

Step 3 

SIGN UP for the FREE 10,000 Step program at www. 10000steps.org.au or plan to use a calendar to keep track of your progress.  

Step 4  

MEASURE your baseline steps- at home, in your neighbourhood, indoors at the mall, or NDCC.  Your baseline steps are the number of steps that you are currently doing before you begin your program.  

Step 5 

SET realistic goals as you aim to build more activity into your daily life.  This will depend on your physical ability.  10,000 steps may not be a realistic goal for groups such as the elderly.  Aim to increase your number of steps slowly by no more than 1,000 to 2,000 per week.  Increasing your steps too quickly may result in an injury.  

Step 6

RECORD the number of steps you are walking each day.  Put your record in a place you see every day to keep yourself motivated- also works well for bragging rights to inspire your friends and family to take on the challenge. 

Step 7 

HAVE FUN! FEEL GREAT!

Want to learn more about the 10,000 Steps program in Nelson? Read the details here.