One of the simplest forms of activity is walking. It’s easy, it’s free, and can be done just about anywhere. If you are serious about walking, I suggest buying a pedometer. Pedometers are small in size and can discretely be clipped to your belt. Tracking the number of steps you take each day can be a great motivator. Try setting new goals or find a partner with a pedometer and compete with each other.

If you find you have fewer than 5,000 steps a day, this indicates a sedentary lifestyle. For weight loss, aim for to double it – 10,000 steps a day. This is where all those little things you do will really add up. If you need to add more steps to your day, park and walk into a restaurant instead of using the drive-thru, walk to a coworker’s office instead of calling, or park at the back of parking lots. And of course, you can set aside some time to walk. Studies have proven that individuals can earn just about the same benefits walking a couple miles (2000 steps is roughly one mile) at 15-20 minutes per mile as individuals who “race walk” at 10 minute miles.

Here are just a few of the reasons to get those big numbers on your pedometer. Wouldn’t you say each one of these is worth 1,000 steps a day?

• Prevent type 2 diabetes

• Strengthen your heart

• Help control your blood pressure

• Alleviate symptoms of depression

• Reduce the risk of breast and colon cancer

• Improves fitness

• Decrease your risk of heart attack

• Lower stress levels

• Relieve arthritis and back pain

• Strengthen muscles, bones, and joints

• Improve sleep

• Elevate overall mood and sense of well-being