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How to Live Longer by Walking: Top Ten Tips for Walking to a Healthy Future

NEW YORK (June 20, 2007)— Walking is one of the most effective, enjoyable and accessible
forms of exercise, and can help you live longer. The International Longevity Center-USA (ILC-
USA) suggests walking at least 10,000 steps per day to help control weight, maintain aerobic
fitness and build bone and muscle strength.

Based on research from the ILC-USA issue brief Walk to a Healthy Future, experts at the ILC-
USA have developed the Top Ten Tips for Walking to a Healthy Future.

The Ten Tips

Take advantage of opportunity. There are numerous opportunities to increase your walking
naturally throughout the day. Take the stairs instead of the escalator or elevator. Park further
away from store entrances—or walk to the store to being with!

Set a goal, 10,000 steps a day! Studies have shown the average person should walk about
10,000 steps a day, which is about five miles, depending upon one’s stride. This is the equivalent
of a 30-minute workout and can burn between 300 and 500 calories per day. 10,000 steps is a
goal, not an absolute. Any amount of walking is helpful.

Keep track of your steps. Walkers can monitor their strides using a pedometer, which clips
unobstrusively onto a belt or waistband. The pedometer counts every step you take providing
instant feedback. Visit the ILC-USA website http://www.ilcusa.org/shop/estore.htm to purchase
an ILC Step Counter, recommended by Good Housekeeping.

Find a group...or create your own. Those who walk with a buddy or group are more likely
to stay active. Groups of friends or acquaintances can form informal walking groups or you can
join an organized walking group in your community.

Be prepared! Keep an extra pair of walking shoes in your car or office, you never know
when you will have the opportunity to squeeze in a few extra steps.

Stay hydrated. Keep a bottle of water with you throughout the day. Eight ounces of water
per 15 minutes of exercise is key to preventing after-exercise soreness. Try freezing a bottle of
water overnight and taking it with you when you walk. It will melt slowly while you walk so
you'll have a constant supply of cold, refreshing water.

Keep talking. Walk at a pace that challenges you and elevates your heart rate, but don’t
overdo. You should be able to talk and carry on a conversation while you are exercising; if you
can’t, you may be working too hard.

Stand up straight. The American Academy of Orthopaedic Surgeons recommends
maintaining the following posture when exercise walking: Swing your arms. Keep your head up,
back straight and abdomen flat. Point your toes straight ahead. Take long strides, but don’t strain.

Exercise your brain. Mental games you can play while walking will keep you entertained
and increase your brain health. Learn the names of trees and flowers in your neighborhood or
memorize the street names or house facades.

Dress for success. In the summer wear a hat and sunscreen, and don’t be afraid to walk
inside (malls, treadmill) if the weather is too hot or wet. In the cooler weather dress in layers so
that you can adjust for weather conditions.

The ILC-USA recommends checking with your doctor before beginning a new exercise program.
For more detailed information on walking download Walk to a Healthy Future at
http://www.ilcusa.org/media/pdfs/walkingib.pdf.

To purchase an ILC Step counter visit our ILC shop.

Journalists may contact the Communications Department for more information.

Email: media@ilcusa.org
Phone: 212-606-3380

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Related Links: Buy the ILC Step Counter

Keywords: Healthy Aging, walking, pedometer

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