YOUR
YOUR
...To Better Health
...To Better Health
When Using Your Pedometer…
When Using Your Pedometer…
• Aim to walk 10,000 steps each day. Of those, 2,000 to 4,000
steps should be at a brisk pace to improve your cardiovascular
health.
• Increase the number of daily steps you take by 500 each week.
For example, if you walk an average of 5,000 steps per day in
week one, then your goal for week two would be 5,500 steps
per day.
• 2,000 steps is equal to about 1.6 kilometres or 1 mile.
• 10,000 steps is equal to about 8 kilometres or 5 miles.
• The new Canadian Physical Activity Guidelines for adults (aged
18-64) and older adults (aged 65 and older), recommends 150
minutes (2.5 hours) of moderate- to vigorous-intensity physical
activity per week for health benefits. A 30 to 60 minute walk
at a brisk pace (moderate-intensity) is about 3,000 to 6,000
steps. You can start with short walks of at least 10 minutes
each, and then gradually increase the time.
www.csep.ca/guidelines
• By walking 10,000 steps per day, along with healthy eating
according to Canada’s Food Guide, you can achieve many
health benefits.
• Record your steps on a tracking chart at the end of each day,
then reset the pedometer to zero.
• Aim to walk 10,000 steps each day. Of those, 2,000 to 4,000
steps should be at a brisk pace to improve your cardiovascular
health.
• Increase the number of daily steps you take by 500 each week.
For example, if you walk an average of 5,000 steps per day in
week one, then your goal for week two would be 5,500 steps
per day.
• 2,000 steps is equal to about 1.6 kilometres or 1 mile.
• 10,000 steps is equal to about 8 kilometres or 5 miles.
• The new Canadian Physical Activity Guidelines for adults (aged
18-64) and older adults (aged 65 and older), recommends 150
minutes (2.5 hours) of moderate- to vigorous-intensity physical
activity per week for health benefits. A 30 to 60 minute walk
at a brisk pace (moderate-intensity) is about 3,000 to 6,000
steps. You can start with short walks of at least 10 minutes
each, and then gradually increase the time.
www.csep.ca/guidelines
• By walking 10,000 steps per day, along with healthy eating
according to Canada’s Food Guide, you can achieve many
health benefits.
• Record your steps on a tracking chart at the end of each day,
then reset the pedometer to zero.
More Information
More Information
• Halton Region Health Department website www.halton.ca
• Halton Region Health Department website www.halton.ca
• For information on Conservation Halton’s Footsteps for Trees
program, visit www.haltonhikes.ca
• For information on Conservation Halton’s Footsteps for Trees
program, visit www.haltonhikes.ca
• For information about physical activity in Ontario,
and to use an online pedometer tracking tool, visit the
Ministry of Health and Long-Term Care website at
www.active2010.ca and click on Pedometer Challenge
• For information about physical activity in Ontario,
and to use an online pedometer tracking tool, visit the
Ministry of Health and Long-Term Care website at
www.active2010.ca and click on Pedometer Challenge
• The Google Map Pedometer is a fun tool that allows you to
plot and calculate the distance of your own walking route.
Visit www.webwalking.com/googlemap.htm
• The Google Map Pedometer is a fun tool that allows you to
plot and calculate the distance of your own walking route.
Visit www.webwalking.com/googlemap.htm
• For virtual walking maps, and to convert ‘non-pedometer
activities’ to steps, visit www.LogYourSteps.com
• For virtual walking maps, and to convert ‘non-pedometer
activities’ to steps, visit www.LogYourSteps.com
• For more information regarding active living programs
and resources in Canada, visit the Public Health Agency of
Canada’s website at www.phac.gc.ca. Click on Health
Promotion, then Physical Activity
• For more information regarding active living programs
and resources in Canada, visit the Public Health Agency of
Canada’s website at www.phac.gc.ca. Click on Health
Promotion, then Physical Activity
• For more ways to “Get Moving”, please visit
www.participaction.com
• For more ways to “Get Moving”, please visit
www.participaction.com
For more information, contact
For more information, contact
Halton Region
Halton Region
HE-09044
Adapted with permission from Simcoe’s Good for Life heart health network.
Adapted with permission from Simcoe’s Good for Life heart health network.
HE-09044
Dial 311 or 905-825-6000
Toll free: 1-866-4HALTON (1-866-442-5866)
TTY: 905-827-9833
www.halton.ca
Dial 311 or 905-825-6000
Toll free: 1-866-4HALTON (1-866-442-5866)
TTY: 905-827-9833
www.halton.ca