10,000 steps

Click on the Heart & Stroke logo to check out their Walkabout Program

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Town of Shelburne Parks and Recreation Department 10,000 Step Challenge is back in business

The Town of Shelburne’s Parks and Recreation Department is re-launching its popular 10,000 Step Challenge program, with some changes. Funding has been received from the Department of Health Promotion and Protection to allow for the purchase of additional step counters.

Step Counters can be borrowed from the Parks and Recreation Department Office at no cost for as long as you want, or they can be purchased for $7.50. There is a 100% buyback guarantee if it is returned to the Parks and Rec. Department in good condition.

Participants can then begin their walking program or any other activity to begin the 10,000 Step Challenge.

The program you choose can be structured and formal or very informal. Participants are encouraged to monitor their daily step counts and develop a plan to increase your daily step count to reach your goal and achieve health benefits. Sample plans are available. Optional Activity Log Sheets are available for those that want to track their activity level on a continual basis. Additional resource information is available from the Parks and Recreation Office.

The average person’s stride is about 2.5 feet long. It takes just over 2,000 steps to walk one mile and 10,000 steps are close to 5 miles. Walking 10,000 steps per day is a good starting point or goal, but to maximize health benefits 2,000-4,000 of the steps should be done at a brisk pace. Moderate intensity is a necessary part of the 10,000 steps per day target.

Check with your physician before starting this program if you have any health concerns.

The program is simple – wear a step counter all day long to motivate yourself to be more active throughout the day. Wearing a step counter (pedometer) all day is a great way to measure how active you have been – and to inspire you to move more on days you have been sedentary.

It is widely recognized that increased physical activity results in better health and well-being. Increasing physical activity can be as simple as walking a bit more than we already do each day. Physical benefits have been linked to walking for years. The best thing is that walking is low cost and low impact. 10,000 steps per day walking programs are growing in popularity world-wide.
The benefits of regular physical activity:

If you regularly monitor your activity and achieve your steps goals you will:

* Feel less tired and have more energy for everyday tasks
* Feel more confident and be less stressed
* Sleep better
* Have better heart health (including cholesterol and blood pressure)
* Find it easier to maintain a healthy weight
* Have stronger bones and muscles
* Reduce your risks of many serious health problems in old age

Increasing your daily activity can:

* Help people achieve and maintain a healthy body weight
* Reduce the risk of developing coronary heart disease (CHD) and the risk of dying from CHD
* Reduce feelings of depression and anxiety
* Reduce the risk of stroke
* Reduce the risk of having a second heart attack in people who have already had one heart attack
* Lower both total blood cholesterol and triglycerides and increases high-density lipoproteins (HDL) or the "good" cholesterol
* Lower the risk of developing high blood pressure
* Help reduce blood pressure in people who already have hypertension
* Lower the risk of developing non-insulin-dependent (type 2) diabetes mellitus
* Reduce the risk of developing colon cancer
* Promote psychological well-being and reduces feelings of stress
* Help build and maintain healthy bones, muscles, and joints
* Help older adults become stronger, and better able to move about without falling or becoming excessively fatigued

Reference: U.S. Department of Health and Human Services (2002). Physical Activity Fundamental To Preventing Disease.

To get your step counter or more information, contact the Town of Shelburne’s Parks and Recreation Department.
Phone (902) 875 3873
email tnshelb@auracom.com
www.auracom.com/tnshelb

or better yet, walk to our office at 168 Water Street, 2nd floor!

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Click here to download the 10,000 Step Challenge poster as a PDF file - 325KB

10,000 Steps Fact Sheets

Activity Facts Energy Balance & Weight Control Facts Serving Size Facts

Asthma Facts Fats & Oil Facts Strength Training Facts

Blood Pressure Facts Fiber Facts Stress Management Facts

Calcium Facts Fitness Facts Student Behavior Facts

Carbohydrate Facts Fruit Facts Type 1 Diabetes Facts

Cardiovascular Disease Facts Heart Rate Facts Type 2 Diabetes Facts

Changing Behaviour Facts Nutrition Label Facts Veggie Facts

Cholesterol Facts Protein Facts Water Facts

HEART & STROKE WALKABOUT

Heart&Stroke Walkabout is an initiative of the Heart and Stroke Foundation of Nova Scotia, Nova Scotia Department of Health Promotion and Protection, and the Ecology Action Centre. Its goal is to help create a culture of walking in Nova Scotia and motivate Nova Scotians to discover the magic of walking and encourage them to consider both the physical and mental benefits of walking within their communities. It’s about changing the way we think about walking - putting feet back on the streets and walking back in the hearts and minds of Nova Scotians.

Heart&Stroke Walkabout was launched in October 2007. A five-year initiative, the long term goal is to increase the number of Nova Scotians who walk 30 to 60 minutes, most days of the week, for health benefits or as a mode of active transportation. While this phase focuses on supporting and celebrating current walkers in Nova Scotia, it’s also about building momentum for more participation. Other components include policy development and a focus on supporting activity in workplaces and schools.

Heart and Stroke Foundation of Nova Scotia

The Heart and Stroke Foundation is a volunteer-based health charity. It is a leader in eliminating heart disease and stroke and reducing their impact through the advancement of research and its application, the promotion of healthy living, and advocacy. One of the priorities of the Foundation is physical activity because research shows that it greatly reduces the risk of cardiovascular disease. The Heart and Stroke Foundation of Nova Scotia is a recognized leader in linking community planning to improved health and has developed and delivered physical activity programs to help Nova Scotians get active each day.

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