In designing programs for companies, I was researching what is currently the most impacting for sedentary clients. The program I am most impressed with is the pedometer 10,000 step challenge. Studies have shown that it is beneficial to have 10,000 steps per day, approximately 5 miles.  Most of us do not come close to this in our everyday routine, but it is eye-opening to buy a pedometer, wear it for a few weeks, and just observe how many steps we truly take.

In working with so many people that lead sedentary lives, this can be a real change. But the health benefits of getting physical, starting with 30 minutes per day of moving, in any way, can be greatly beneficial to our health.

Here are a few suggestions to getting started:

• Purchase a basic pedometer (see sidebar). For it to work accurately, you will need to clip it to your waist.
• Wear a good pair of running or walking shoes.
• Observe your normal routine, then set a goal of increase each week, based on your tolerance, and work it up slowly. You do not want to injure yourself so consult your doctor if you have any concerns for your joints.
• As we age, we contain less lubrication in our joints. Anti-aging specialists highly recommend taking a joint lubricant like glucosamine and condroitin, (if over 40)
• If you are trying to compare with running on a Precor or stationary bike, 2,000 steps is the equivalent to burning 100 calories.
• Keep a written log of your progress
• If you get bored, find a buddy. Get creative with a more comprehensive program.
• Hire a coach to hold you accountable.
• Above all, make it FUN!