10,000 Steps to Fitness

Walking Tips

• Start slowly. Everyone wants results instantly. To prevent injury, however, you should start your program slowly and then build toward your goal.
• Listen to your body. It will tell you when you have had enough. Everyone is different. Pushing past your limit to get to your goal faster will only result in injury and discouragement.
• If it hurts—stop! The old "no pain-no gain" rule no longer applies. Experiencing pain will not get you to your goal more quickly. A pulled muscle or more severe injury will hinder you long-term.
• Drink eight 8-ounce glasses of water per day. Make sure you hydrate before, during and after exercise. If you wait until you are thirsty, it is too late. Lack of proper hydration will decrease your energy output.
• Consistency in your exercise program is more important than intensity or duration. It is doing something on a regular basis that will keep you fit to do your daily activities such as climbing stairs, light lifting, and so on. Start with reasonable goals that you can maintain.
• You and your partner can walk together. This will help motivate you to continue and will allow you to spend more time together.

"My wife and I walk on a daily basis and have exercised regularly for many years. We feel that walking and using the standard of '10K a day' will benefit the exerciser by lowering cholesterol and blood pressure, giving you more energy and it is one of the best stress relievers. Without your health, what do you have? Take time for yourself and go for a walk, you will feel better!"
     - Chief Jim Harmes, IAFC President 2006-2007