Convert Number of Steps to Calories Burned

Pedometer Steps to Calories Converter

How Many Calories Would You Burn in 10,000 Steps?

By Wendy Bumgardner

From VeryWell.com. If you're walking to lose weight you need to know this.

 Checking Step Count. John Fedele/Blend Images/Getty

Use your pedometer steps to calculate your calories burned walking. You can use the charts below to quickly find how many calories you'd burn in 1000 steps, 5000 steps, 10,000 steps, or more. Or use the online calculator.

• Pedometer Steps to Calories and Distance Calculator

What Are Your Steps per Mile?

You will need to know your approximate steps per mile. An average number for a brisk walking speed or easy running pace is about 2000 steps per mile, but shorter people or those walking slower may have more steps per mile.

Most pedometers estimate it from your height or stride length.

• How to Measure Your Steps per Mile or Estimate it from Your Height
• How to Measure Your Stride Length

Convert Your Steps to Calories

2000 Steps per Mile - Calories Burned by Step Count and Weight
Weight	100 lb	120 lb	140 lb	160 lb	180 lb	200 lb	220 lb	250 lb	275 lb	300 lb
Steps	45 kg	55 kg	64 kg	73 kg	82 kg	91 kg	100 kg	114 kg	125 kg	136 kg
1000	28 cal.	33	38	44	49	55	60	69	75	82
2000	55	66	76	87	98	109	120	137	150	164
3000	83	99	114	131	147	164	180	206	225	246
4000	110	132	152	174	196	218	240	274	300	328
5000	138	165	190	218	245	273	300	343	375	410
6000	165	198	228	261	294	327	360	411	450	492
7000	193	231	266	305	343	382	420	480	525	574
8000	220	264	304	348	392	436	480	548	600	656
9000	248	297	342	392	441	491	540	617	675	738
10000	275	330	380	435	490	545	600	685	750	820
11000	303	363	418	479	539	600	660	754	825	902
12000	330	396	456	522	588	654	720	822	900	984
13000	358	429	494	566	637	709	780	891	975	1066
14000	385	462	532	609	686	763	840	959	1050	1148
15000	413	495	570	653	735	818	900	1028	1125	1230
16000	440	528	608	696	784	872	960	1096	1200	1312
17000	468	561	646	740	833	927	1020	1165	1275	1394
18000	495	594	684	783	882	981	1080	1233	1350	1476
19000	523	627	722	827	931	1036	1140	1302	1425	1558
20000	550	660	760	870	980	1090	1200	1370	1500	1640

2200 Steps per Mile - Calories Burned by Step Count and Weight
Weight	100 lb	120 lb	140 lb	160 lb	180 lb	200 lb	220 lb	250 lb	275 lb	300 lb
Steps	45 kg	55 kg	64 kg	73 kg	82 kg	91 kg	100 kg	114 kg	125 kg	136 kg
1000	25 cal.	30	35	40	45	50	55	62	68	75
2000	50	60	69	79	89	99	109	125	136	149
3000	75	90	104	119	134	149	164	187	205	224
4000	100	120	138	158	178	198	218	249	273	298
5000	125	150	173	198	223	248	273	311	341	373
6000	150	180	207	237	267	297	327	374	409	447
7000	175	210	242	277	312	347	382	436	477	522
8000	200	240	276	316	356	396	436	498	545	596
9000	225	270	311	356	401	446	491	560	614	671
10000	250	300	345	395	445	495	545	623	682	745
11000	275	330	380	435	490	545	600	685	750	820
12000	300	360	415	475	535	595	655	747	818	895
13000	325	390	449	514	579	644	709	810	886	969
14000	350	420	484	554	624	694	764	872	955	1044
15000	375	450	518	593	668	743	818	934	1023	1118
16000	400	480	553	633	713	793	873	996	1091	1193
17000	425	510	587	672	757	842	927	1059	1159	1267
18000	450	540	622	712	802	892	982	1121	1227	1342
19000	475	570	656	751	846	941	1036	1183	1295	1416
20000	500	600	691	791	891	991	1091	1245	1364	1491

2400 Steps per Mile - Calories Burned by Step Count and Weight
Weight	100 lb	120 lb	140 lb	160 lb	180 lb	200 lb	220 lb	250 lb	275 lb	300 lb
Steps	45 kg	55 kg	64 kg	73 kg	82 kg	91 kg	100 kg	114 kg	125 kg	136 kg
1000	23 cal.	28	32	36	41	45	50	57	63	68
2000	46	55	63	73	82	91	100	114	125	137
3000	69	83	95	109	123	136	150	171	188	205
4000	92	110	127	145	163	182	200	228	250	273
5000	115	138	158	181	204	227	250	285	313	342
6000	138	165	190	218	245	273	300	343	375	410
7000	160	193	222	254	286	318	350	400	438	478
8000	183	220	253	290	327	363	400	457	500	547
9000	206	248	285	326	368	409	450	514	563	615
10000	229	275	317	363	408	454	500	571	625	683
11000	252	303	348	399	449	500	550	628	688	752
12000	275	330	380	435	490	545	600	685	750	820
13000	298	358	412	471	531	590	650	742	813	888
14000	321	385	443	508	572	636	700	799	875	957
15000	344	413	475	544	613	681	750	856	938	1025
16000	367	440	507	580	653	727	800	913	1000	1093
17000	390	468	538	616	694	772	850	970	1063	1162
18000	413	495	570	653	735	818	900	1028	1125	1230
19000	435	523	602	689	776	863	950	1085	1188	1298
20000	458	550	633	725	817	908	1000	1142	1250	1367

The calorie numbers are based on MET research, metabolic equivalents for different physical activities, taking an average of the calories burned at walking speeds from 2 to 4 miles per hour. The heavier you are, the more calories you burn walking.

Pedometer Step Equivalents for Other Activities: Give yourself step credit for a wide variety of physical activities, based on the calories burned.

How to Burn More Calories Walking: How to boost the calories you burn while enjoying a walk.

You can contact my on LinkedIn or Twitter (@ray0369)

I write several blogs and e-books, check out some of my other sites.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

Can't Lose Weight? Maybe You Have An Addiction

It looks healthy, right? Just because you're putting ham and cheese on brown bread doesn't mean it's healthy. Processed meats and cheeses are never a good choice and watch out for that mayo, it's loaded with calories and oil that can contain animal fats. 

Question: If junk food is so bad for the body and bad quality overall, why is it so popular? You'd think no one would touch it."

Answer: That's an excellent question, and I certainly can't say that I have the answer. I do have some thoughts on the subject -- and maybe one or more are correct, so here goes:

First, let me back up and define 'junk foods.' It's the stuff you eat that has little to no nutritional value, usually combined with ingredients that are bad for you, or is high in calories when consumed in excess. The cheese and meat in this picture are processed foods and contain chemicals that will extend the shelf life. 

I should tell you more about chemicals in food. Chemicals in food will be absorbed into the body and will never leave. In larger amounts these same chemicals will cause cancer or worse. The reason the manufacturers get away with using these chemicals because the small amount in that one item can't hurt you. But over time these chemicals accumulate and you end up dying. Sure it will probably take twenty years and then you get blamed for eating too much junk food. 

The real danger from the chemicals in food is chemical addiction which will keep you coming back for more. Everything you buy that's not fresh has chemicals to increase shelf life. 

So that means candy, chips, cookies, cake, sugary soft drinks, greasy burgers, hot dogs, French fries, ice cream, and most things that served at fast food restaurants qualify as junk foods.

So why do so many people eat junk foods? Here are three possible reasons:

#1 It's Cheap

I think one big reason junk food is popular is because a lot of it is cheap to buy. I mean you can go to most any fast food restaurant and order something off a 'dollar' menu of some sort. If you have a couple of bucks in your wallet, you can buy a full meal.

Same story at the grocery store. Cheap snacks, inexpensive high-sodium and high-fat meals can be found on the shelves. Healthier foods -- like fresh fruits and vegetables -- tend to be more expensive. Those bags or cups of instant ramen noodles cost less than 50 cents, whereas an orange costs a dollar.

Although a lot of junk food is cheap to buy up front, I think the argument can be made that cheap junk foods end up being more expensive in the long run due to their negative impact on health.

#2 It's Easy

This reason goes along with the being cheap part. Junk food is lurking in vending machines, convenience stores, and even stores that don't typically sell food items might have snacks and sodas near the cashiers. And those instant meals I already mentioned? They're easy to prepare, and you can store a bunch of them in your kitchen cabinets for a long time.

Of course, fast foods live up to the name. You can order a fast food meal and then eat it a minute or two later. Or you can order your meal from your car to can save time by wolfing it down while you drive away.

That drive-thru thing isn't good, though. Not only is the food bad for your health, but dropped fries can accumulate in your car, under the seat. And that gets kind of gross.

#3 It's Sweet, Fatty or Salty (Or All Three)

Rarely do junk foods tempt you with delicate or complicated flavors. They pretty much hit you hard with sweet, fatty and salty flavors. I think those simple flavors might be preferred by people who are picky eaters -- it could be the slightly bitter flavor of many vegetables turns some people off, especially kids.

But it's more than flavor. Various combinations of sugar and fat make for textures people like. Fat makes foods feel smooth and creamy, like ice cream. Starchy potato and corn chips cooked in hot oil have a satisfying crunch. That's not to say that healthy foods don't have a nice texture, but sometimes the textures of fresh fruits and vegetables take a little getting used to.

Then It Becomes a Habit

Since junk foods are easy to find, easy to make, and a lot of them just flat out taste good, consuming them becomes a habit. That's the real problem. I mean eating a candy bar now and then or snarfing down a bag of fries once in awhile isn't all that big a deal. But when junk foods make up a big part of your daily diet, then you run the risk of becoming overweight and obese, plus you're not going to get enough of the nutrients and fiber your body needs for good health.

So, next time you find yourself standing in line at a burger joint or staring at a vending machine, think about how your choice could affect your health. Then walk away and find something better.

Just bring your food with you, that way you know what you're eating.

If you really want to lose your body fat than look for my Ebook at the websites listed below. You'll get information on Healthy eating, exercise, and diet.

“How Bad Do You Want To Lose Weight?”, is available at all the online bookstores selling for $1.99. Go to any of the websites and search the title to find my Ebook. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

Are You Fishing For A Better Diet?

I, for one, have been praising the benefits of seafood vs. red meat. I myself only eat poultry and seafood. So am I worried about mercury? Of course, I am. But there are many small fish and other seafood that is very low in mercury and other heavy metals. I found a website last year that published the mercury content of all the different seafood and there is a long list of seafood with very small amounts of mercury. "seafood.edf.org" is the website I used but do a search and you can find others.

I have always promoted seafood because of the Omega-3 that it contains. Our bodies need Omega-3, but you can also find Omega-3 in plants. I'm sure you have heard about the new craze of eating seaweed. Vegetarians are big on seaweed for the Omega-3. Most vegetarians won't eat meat, including fish so they look for plants that have a high percentage of Omega-3 like seaweed.

Getting your nutrition from plants can be the best way if you can consume enough. Most serious vegetarians will grow their own plant food. It's one way to avoid the chemicals in store-bought fruits and vegetables. I don't advocate a vegetarians lifestyle. It's not easy being vegetarian and some vegetarians eat dairy which is a good source of protein.

Protein is the main concern for a vegetarian. If you don't eat meat, how do you get your protein? The body needs about 50 grams of protein each day. You can get all your daily vitamins and minerals without eating meat, but if you're changing to a vegetarian diet it will take some homework on your part. Do your research on the internet and find a good diet you can stick to. Vegetarian diets are very healthy and you will lose weight. The trick is to eat or take supplements to get all your daily required protein, vitamins, and minerals. Stay away from processed or manufactured foods and drink more water.

For more help read the part below about my e-books.

You can tweet me at #ray0369

I write several blogs and ebooks, check out some of my other sites.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

If you really want to lose your body fat than look for my Ebooks at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my ebooks.
There are two Ebooks. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my Ebook. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.
My new Ebook is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

Make Your Diet More Mediterranean

Did you know that there’s a simple, delicious diet that may help you live longer, whittle your waistline, keep your brain sharp, and slash your risk for chronic diseases?

More than 3,000 studies show that following a Mediterranean diet – the traditional cuisine found in Spain, Greece, and Italy – may do that and more.

In fact, the US Dietary Guidelines for Americans recommends a Mediterranean-style diet as a balanced approach to eating that promotes health and prevents disease. Even if you live in Buffalo or Peoria—not Barcelona or Rome—you can enjoy the delicious foods of the Mediterranean and help boost your health.

You’ve likely heard of the Mediterranean diet, but what exactly is it?

It’s pattern of eating that’s rich in fruits, vegetables, legumes, nuts, olive oil, and grains (including pasta), with moderate consumption of fish, poultry, dairy and eggs, and generally low consumption of red meat and sweets.

This food pyramid shows you all the foods you can eat and how often to eat them. If you stick to these foods and exercise as recommended you'll become a happier, healthier person and you will lose that belly fat in time.

Here are 6 easy ways to make your diet more Mediterranean:

Enjoy More Plant-Based Foods

Start by eating five or more servings per day of produce and planning a meatless meal, like a pasta primavera, at least one night a week. Begin most meals with a salad or tomato-based soup and end your meals with fresh fruit or fruit-based desserts like baked apples or a berry crumble.

Enjoy Bread … and Pasta!

The Mediterranean-style of eating is not low in carbs—and the people of the Mediterranean have some of the lowest rates of obesity in the world! This is because those in the region enjoy quality carbohydrate choices, including complex carbohydrates like bread and pasta as well as whole grains like oats and couscous. In fact, bread is a staple of the region, and traditional semolina pasta is the primary source of carbs in Italy, where obesity rates are among the lowest in Europe.

Turn to the Sea(food)

Fish and seafood provide plenty of heart and brain-boosting omega-3 fatty acids.  In the Mediterranean region, people generally eat fish and seafood at least three times a week, while Americans eat a fish meal about once a week. A good rule is to swap out beef or other red meat for fish or seafood at least twice a week.

Savor Healthy Oils and Other Good Fats

While the Mediterranean diet is not low in fat, it is low in unhealthy saturated fats like those present in whole-fat dairy and red meats. In fact, a recent study reported in the Journal of the American College of Cardiology reported that replacing just 5 percent of calories from saturated fats with polyunsaturated fats reduced the risk of cardiovascular disease by 25 percent. (That same replacement with monounsaturated fat provided a reduction of risk by some 15 percent.) Foods rich in polyunsaturated fats include sunflower oil, walnuts, and fatty fish, like salmon, mackerel, and trout. Monounsaturated fats are common in olive oil and canola oil.

Sip Smart

The Mediterranean diet includes moderate amounts of red wine – which is equal to about one glass per day for women and two for men. Studies have shown that drinking red wine in moderation can be part of a heart-healthy diet. If you don’t drink alcohol, there’s good news. The dark purple Concord grape used in 100% grape juice provides beneficial plant nutrients called polyphenols. In fact, 100% grape juice delivers many of the same polyphenols and heart-health benefits as red wine.

Limit Sweets and Treats

I’d love to tell you that the Mediterranean diet has room for American-style indulgences—but that isn’t the case. The traditional diet of the Greeks and Spaniards rarely includes candy, baked goods, fried foods, soda, or other sugar-sweetened beverages. The Mediterranean diet is actually low in added sugars, which is one reason why it’s considered so beneficial for your health.

I write several blogs and e-books, check out some of my other sites.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

Health Obesity, It May Be A Myth

Good post, it explains why carrying extra body fat isn't healthy no matter how good you feel.

By Robert Preidt

HealthDay Reporter

The so-called "healthy obese" don't get off scot-free. They still have a higher risk of heart disease than normal-weight people, a new British study finds.

Folks dubbed healthy obese don't have metabolic problems typically associated with obesity -- such as high cholesterol, poor blood sugar control, diabetes or high blood pressure. But, it's been unclear if they are at increased risk for problems such as heart failure or stroke.

In this study, researchers analyzed 1995-2015 electronic health records of 3.5 million people aged 18 and older in the United Kingdom who were initially free of heart disease.

Compared to normal-weight people with no metabolic problems, healthy obese people had a 50 percent higher risk of heart disease, a 7 percent higher risk of stroke, twice the risk of heart failure, and a greater risk of peripheral artery disease (or PAD, which is the narrowing of blood vessels to the arms and legs), the study found.

The researchers also found that the risk of heart disease in obese people rose with the number of metabolic problems. For example, compared to a normal-weight person with no metabolic abnormalities, an obese person with three metabolic abnormalities had almost three times the risk of coronary heart disease and nearly four times the risk for heart failure. Odds of PAD more than doubled, and risk of stroke was 58 percent higher.

"Metabolically healthy obese individuals are at higher risk of coronary heart disease, cerebrovascular disease and heart failure than normal-weight metabolically healthy individuals," said study author Dr. Rishi Caleyachetty.

"The priority of health professionals should be to promote and facilitate weight loss among obese persons, regardless of the presence or absence of metabolic abnormalities," said Caleyachetty, an epidemiologist at the University of Birmingham's College of Medical and Dental Sciences.

The study was scheduled for presentation Tuesday at the European Congress on Obesity, in Porto, Portugal.

"At the population level, so-called metabolically healthy obesity is not a harmless condition and perhaps it is better not to use this term to describe an obese person, regardless of how many metabolic complications they have," Caleyachetty said in a meeting news release.

Data and conclusions presented at meetings are usually considered preliminary until published in a peer-reviewed medical journal.

WebMD News from HealthDay

You can contact me on LinkedIn.

I write several blogs and e-books, check out some of my other sites.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

What Causes A Weight Loss Plateau?

If you’ve ever experienced a weight-loss plateau, you know the disappointment of stepping on the scale after another week of eating well and exercising only to see the same exact number as the week before. For days, or sometimes even weeks at a time, your weight may not budge, which can make your efforts to eat well and move more seem, well, like a waste of time.

The truth is, weight-loss plateaus happen to almost everyone trying to lose weight — even those go-getters with plateau prevention plans. In order to overcome one, it’s important first to understand why they occur. Here are three contributing factors that can lead to a stalemate with the scale:

1. WATER WEIGHT LOSS RETURNS

A rapid drop in weight is normal during the first few weeks of weight loss, but what you may not realize is that a fair amount of this initial weight decrease comes from water loss as the body uses up carbohydrate stores in the form of glycogen (sugar). As carbohydrate intake fluctuates day-to-day, it’s not uncommon for some, if not all, of that water weight to return, which can offset fat loss and cause a plateau.

---

2. YOUR BODY DOESN’T JUST BURN FAT

The downside to losing weight is that your body doesn’t just burn fat for energy — it breaks down muscle, too. Unlike fat, muscles burn calories, so losing muscle will slow the rate at which you use up energy from food. This, of course, impacts weight loss, and is part of the reason why cutting too many calories can work against you because your body will break down muscle at a faster rate. For tips to offset this, learn why protein is good for weight loss and how to optimize your carb, fat and protein goals.

3. WHEN YOU WEIGH LESS, YOU BURN LESS

As a smaller person, you expend less energy moving around than you did at your heavier weight. Thus, the same number of calories that produced an initial loss may now just maintain your current weight.  In other words, as you lose weight you also have to lower your calorie intake. With every 10 pound loss, you have to evaluate your calorie needs. To continue losing, you’ll have to increase the calories you burn through physical activity and/or reduce the number of calories you eat. For up-to-date calorie need estimates, be sure to update your nutrition goals in MyFitnessPal every 5–10 pounds or so.

Remember, it’s completely normal for weight loss to slow or even stall on occasion, so don’t get discouraged. Now that you understand the main causes of weight-loss plateaus, you’ll be able to devise a plan of attack if and when the number on the scale stops dropping.

Remember that you can't just keep cutting calories, at some point you have to step up your workout and burn more calories to continue losing weight.

You can contact my on LinkedIn.

I write several blogs and e-books, check out some of my other sites.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

Fitness At Any Age

What are the recommendations for increasing fitness for youth, adults, and seniors?

There is good news for all Americans. Scientific evidence shows that physical activity done at a moderate-intensity level can produce health benefits (USDHHS, 1996). If people have been sedentary, they can improve their health and well-being with regular, moderate levels of activity each day. 

Those who participate in moderate- to vigorous-intensity activities regularly should be encouraged and supported in their efforts to continue. While activity at a higher intensity or performed longer offers more health benefits, this level of activity may not be a realistic goal for everyone, at least not to start with. Many Americans, for whom the term "exercise" brings up negative images and emotions, can celebrate the good news by setting a new personal goal-achieving and enjoying the benefits of a regularly active lifestyle that includes a variety of moderate- and/or vigorous-intensity activities.

Adults should strive to meet either of the following physical activity recommendations. See General Physical Activities Defined By Level of Intensity for a chart that lists the intensity levels of many types of activities.

• Adults should engage in moderate-intensity physical activities for at least 30 minutes on 5 or more days of the week. 

• Adults should engage in vigorous-intensity physical activity 3 or more days per week for 20 or more minutes per occasion 

- Healthy People 2010 

More good news is that it's never too late to start an active lifestyle. No matter how old you are, how unfit you feel, or how long you've been inactive, research shows that starting a more active lifestyle now through regular, moderate-intensity activity can make you healthier and improve your quality of life. 

This next section provides guidelines for how active you need to be to gain some benefit and general information on activity levels of Americans. 

How active do adults need to be to gain some benefit?

Physical activity does not need to be hard to provide some benefit. Participating in moderate-intensity physical activity is a vital component of a healthy lifestyle for people of all ages and abilities. There is no demographic or social group in America that could not benefit from becoming more active. 

The table* below provides recommendations on how to increase your physical activity based on your current activity level. Check it out to see where you are and how you can challenge yourself. 

If....	Then...
You do not currently engage in regular physical activity,	you should begin by incorporating a few minutes of physical activity into each day, gradually building up to 30 minutes or more of moderate-intensity activities.
You are now active, but at less than the recommended levels,	you should strive to adopt more consistent activity: moderate-intensity physical activity for 30 minutes or more on 5 or more days of the week, or  vigorous-intensity physical activity for 20 minutes or more on 3 or more days of the week.
You currently engage in moderate-intensity activities for at least 30 minutes on 5 or more days of the week,	you may achieve even greater health benefits by increasing the time spent or intensity of those activities.
You currently regularly engage in vigorous-intensity activities 20 minutes or more on 3 or more days of the week,	you should continue to do so

So What the difference between moderate activity and vigorous activity? Moderate activity is like increased walking and vigorous activity is jogging or weight-lifting or Zumba. Vigorous activity is something you can't do every day. Your muscles have to recoup and they need 48 hours when your middle age and as much as 72 hours between workouts if you're older. You can't rush vigorous workouts because you're actually tearing down muscle tissue and it means time to recover. Moderate workouts like walking 10,000 steps is exhausting but doesn't tear down muscle tissue so you can do it more often and moderate active has been proven to be better for losing weight.

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I write several blogs and e-books, check out some of my other sites.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon