How to Use the Step Up. Step Out! Program
There are several components to Step Up. Step Out! you should use to increase your physical activity:
*
Weekly Tips
24 weekly tips provide advice and information about how to become more physically active. You have
the option of returning to the website each week to read your next weekly tip or printing all the weekly tips at
one time.
* Pedometer
A pedometer can help you monitor your physical activity by counting the number of steps
you take each day. You should try to take 10,000 steps each day. Of this daily total, 3,500 to 4,000 steps should
be completed in 30 minutes. There are many pedometers available on the market. The Yamax Digi-walker SW-200 pedometer
was used in the original study. It is available online at a discounted price for Step Up. Step Out! program participants
from Optimal Health Products.
Click here to purchase your Yamax Digi-walker pedometer from Optimal Health Products.
* Exercise
Log
Keeping a track of your progress can help you achieve your physical activity goals. Make 24 copies
of the Exercise Log. Keep your logs together in a folder or notebook. Use the log each day to record your minutes
of activity, type of activity, the intensity of your activity, your total daily steps and your weekly activity goals
and rewards. |
