# Calories Burned 1) Distance = Using the pedometer conversions table determine the distance exercises.

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1 Calories Burned 1) Distance = Using the pedometer conversions table determine the distance exercises. 2) Miles per Hour = (total miles x 60) time walked in minutes so if you walked for 65 minutes For example: (2.6 x 60) 65 = 2.4 miles per hour 3) Calories burned in Exercise. Find your walking speed in the box below in the appropriate body weight, and then multiply that amount of calories by how long you walked so if your walking speed is 2.4mph and 150 lbs For example: 3.5 calories x 65 minutes = 228 Calories burned. Calories Burned per 1 Minute of Activity Body Weight Speed in mph lbs lbs 2 miles per hour miles per hour miles per hour miles per hour miles per hour Steps Logbook Date Time Walked Number of Steps Distance (Miles) Calories RPE

2 Prevention and Wellness Centre Centre de Prévention et Bien-être

3 Table of Contents READY 3 SET 4 What is a pedometer? Why use one? How does a pedometer work? How do I wear it? How will I benefit from walking? How do I get started and progress safely? GO 7 Include more walking in your day Walking tips Stretching Steps logbook Pedometer 12 Using your pedometer Measuring distance traveled Inputting stride length Counting calories

4 More than walking You could also participate in other activities that you enjoy and that fit in with your daily lifestyle. As the pedometer will not accurately record steps when you are participating in some activities, use the following table to assist in converting your minutes into steps. Intensity Activities Time steps Low - Leisure walk 10 minutes 500 steps - Gardening Moderate Slight increase in Heart rate and breathing - Brisk walking - Swimming - Cycling - Rowing - Dancing 10 minutes 1500 steps High Difficult to maintain a conversation -Circuit training - Aerobics - Jogging - Squash 10 minutes 2000 steps Source: SA Department of Human Services Pedometer Conversions Steps Km Miles Steps Km Miles Source: SA Department of Human Services. 10 Grand Steps logbook, Commonwealth Department of Health and Aging

6 Ready Did you know that 63% of Canadians are not active enough to achieve the health benefits they need from physical activity? Your body is designed to move and it s surprising how little time it takes to become healthy and reduce the risk of heart diseases. Consider this: you have 1440 minutes in everyday, but you only have to be active for minutes. If time doesn t allow you to do it all at once, you can add up your activities, 15 minutes at a time, to get that daily total. Start slowly... and build up! If you are already walking at an easy pace, consider building-up to a more brisk pace. Source: Public Health Agency of Canada

7 Set What is a pedometer? A pedometer is a simple device used to measure the number of steps you take in a day. It can give you a more accurate picture of how active you are. Generally we spend much of our day behind a desk, in front of a computer, or otherwise sitting. You may be shocked to find out how few steps you take in a typical day. Why use one? Wearing a pedometer and recording your daily steps or distance can give you the motivation you need to increase your daily activity and fitness level. A quick check lets you see at a glance how active you ve been, and may spur you onto taking a few more steps. How does a Pedometer work? It simply senses your body movements and counts your footsteps. When positioned correctly, your pedometer records a step each time your hip moves up and down. How Do I Wear It? Attach your pedometer onto your waistband or belt, directly above your knee. Do not try to attach the clip onto a thick belt as it may cause the clip to break. Pedometer should remain upright, not tilting forward, backward or sideways. Keep the pedometer cover closed unless checking your totals, or else it won t record.

9 Walking at the right level One way to monitor how hard you are walking is to give an overall rating of how hard the walk feels to you, at-themoment. The Ratings of Perceived Exertion (RPE) scale has numbers from 6 to 20, with words describing the odd numbers on the scale. You can use this scale for rating your effort during any type of exercise. Read the words by the odd numbers and then pick the number that best describes how hard the exercise feels to you. Rating Description Rating Description Very, very light 15 Hard Very light 17 Very hard Fairly light 19 Very, very hard Somewhat hard Moderate intensity =11-13 Stretching Here are 6 steps to a great stretch: 1. Warm- up your muscles with 5 minutes of light activity. Think of your muscle and connective tissue as candy taffy - when it is warm it is stretchable and when it is cold it is stiff and brittle. 2. Move slowly into the stretch and stop at the point when you feel a mild tension in the muscle you are stretching. 3. Hold the stretch position a minimum of seconds. Repeat two to three times as necessary. 4. As you hold the stretch take at least two easy breaths. 5. Slowly release the stretch and relax the muscle. 6. You should stretch the specific muscles required for your activity.

11 Step 4 Continue adding an appropriate number of steps to your daily total until you reach the 10,000 step goal. If you are not close to the 10,000 step goal don t despair! It is all about making small goals to work towards each week. Even small walking increases make a positive impact to your health and well-being.

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