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How many steps should I be taking? How many steps do other people get each day? How many steps per day does the average American take?

Adults should aim to take 10,000 steps each day. For children and teenagers, The American College of Sports Medicine recommends 12,000 steps per day. Research published in Medicine & Science in Sports & Exercise in 2004 showed a wide variation in the average step count of the 200 men and women who participated. The men surveyed averaged 7192 steps per day; women averaged 5210 steps each day.

Once you have a pedometer or fitness tracker, wear it for a few days to determine a baseline. Make a note of the average number of steps you are taking on a daily basis. For example, you walk 3,100 on Day #1, 2,800 on Day #2, and on Day #3 you walk 3,400 steps; the average of these days is 3,100 steps per day. This is your starting point- continue to aim for at least this many steps every day.

Start Setting Goals. Now that you have a starting point, you can start to create a short term goal. For example, you may want to add 1,000 steps to your daily count. You can do this by planning to walk for 10 minutes chunks of time throughout your day. Once you achieve your short term goal, create a new one!

Some ways to add more steps into your day include: taking the stairs, parking farther away, getting off the subway one stop earlier, walking during lunch, taking a lap around the office, taking the dog for a walk in the morning, walking with your spouse after dinner, or walking around the mall on cold/rainy days.

Set your long term goals. Think about setting long term fitness goals; your short term goals are the building blocks to help you achieve your long term goals. Continue to create small goals to help get you closer to your ultimate goal. Maybe you want to walk 5 miles every day. Maybe you want to get more than 10,000 steps. Maybe you want to complete a 5k walk/run (3.1 miles). Maybe you want to increase your walking speed. These are your goals… it’s up to you to set them!

Be sure to track your progress along the way. Some pedometers may have memory features, but for many you will need to record your total number of steps at the end of the day. Simply add it to your calendar or appointment book, create a computer document, or make a note for yourself in your cell phone. Choose what works best for you! Tracking your progress helps you meet your goals and lets you know when it’s time to set new ones.

The take home message is to get up and get moving! Increasing your daily physical activity will definitely benefit your weight loss goals, heart health, and ease of your activities of daily living. Utilizing a pedometer to track your daily activities can assist you in reaching your goals.

If you are looking to track your daily physical activity in the form of counting steps, then a pedometer may be the best option.

Try it out. If you have ever been curious about how much you are moving throughout the day then wearing a pedometer can answer your question. A pedometer counts your steps for any activity that involves step-like movement. This includes walking, running, stair climbing, and movements as you go about your activities of daily living.

Cheaper than a fitness tracker. If you are only looking to count your daily steps, then a pedometer may be the best option. Fitness trackers do more than count steps which is why they cost more. Generally, the more features it has, the higher the price. A basic pedometer should not cost more than a few dollars. Some of the more expensive ones may include a memory feature or hook up to a computer.

Start making activity goals. The simplest way to start increasing your physical activity is to make small daily step goals. Wear your pedometer for a few days and make a note of how many steps you are currently averaging per day. Once you know your starting point, you can create short term step goals for each day. Your short term goals are the building blocks for your long term goals. Along the way, your small goals will change as you come closer to reaching those bigger goals.

10k steps per day. This is the recommended number of steps you should be aiming for on a regular basis. This number follows the American College of Sports Medicine’s guidelines for 150 minutes of moderate-intensity exercise each week. If you’re not there quite yet- don’t fret! Creating those short term goals along the way will help you build yourself up to 10,000 steps.

Pedometers can be discreet. Most commonly worn on your belt, pedometers are more discreet than activity trackers which are often worn on the wrist. You can even tuck them in your pocket or in a purse held close to your body. You won’t notice it’s there… until your curiosity gets to you and you keep checking how many steps you’ve taken.

No excuses! It’s time to get up and get moving!

Fitness and activity trackers are hot on the market right now. It seems like every major company has their own version. But do you need one? What are the benefits of using an activity tracker?

Accountability. This is a big one for those who need a little push out the door to get moving (especially in the morning). Most fitness trackers work with third party apps where you can challenge a buddy to a workout and post your planned sessions to keep yourself accountable to your exercise program. Research has shown that social exercise aids in helping us perform more regular exercise and avoid pulling the cover over our heads to sleep in. Plus, when you do fit in that activity, you can share it on social media with your active friends!

Motivation. Another benefit to fitness trackers is the visual progress you see as you log your time moving. This includes seeing how many steps you take during the day and the motivation that comes with that information. On average, it is recommended that we take 10,000 steps per day to be in the healthy, active category of movement. Setting daily goals for yourself helps you get those extra steps so you reach 5 miles, 15 flights of stairs, or 1,000 calories- whatever your daily goal may be!

Healthy Eating. We all know living a healthy lifestyle involves both regular activity and a healthy diet. Trackers often feature a fuel and hydration log to help you keep track of the quantity and quality of your every day fuel. You can enter your food choices for each meal including the quantity and see calories for that serving. Tally your water intake during the day will keep you on track. Evaluating the quality of your diet may help to inspire better choices.

Goal Setting. There is nothing more helpful in achieving weight loss and other goals than to have a carrot dangling out in front of you to keep you inspired. One of the key features of fitness trackers is the ability to set goals and achieve them. Whether it is to lose ten pounds or increase your daily activity, by tracking your exercise, fuel, and sleep you are hands on in learning what it takes and how to achieve any goal you set. Goal setting keeps you focused on progress and personal fitness evolution. It’s the difference between wanting to be fit, and actively engaging in a plan to live a fit and active lifestyle.

Tracking your Sleep. The quality of your sleep can affect everything from your metabolism, cravings, energy, mood, and safety. Many fitness trackers can also track your sleep patterns, not only showing you how long you slept, but whether it was deep or light sleep throughout the night and how many times you woke up. Realizing the quality of your sleep is less than optimal can inspire life changing sleep habits, which will improve your life performance.

Come To Peak Performance For Our BASEBALL NIGHT!

PUNXATAWNEY PHIL SAYS WE ARE GOING TO HAVE SIX MORE WEEKS OF WINTER… AND WINTER IN NEW YORK MEANS MORE SNOW! SHOVELING SNOW CAN BE A BIG PROJECT; IT IS IMPORTANT TO NOT ONLY DO IT EFFICIENTLY, BUT DO IT SAFELY, TOO! HERE ARE SOME TIPS TO HELP YOU GET THROUGH THE LAST FEW WEEKS OF WINTER…

1. Stretch first
Don’t be in a hurry to get outside. Thoroughly stretch your hamstrings, back, and shoulders. Then dress in removable layers, grab your shovel and resist the urge to fly at the white stuff just to get the job done. Pace yourself. Start slowly and ramp up to speed.

2. Don’t move snow twice
Before you even take your first scoop, decide where you’re going to dump the snow. Drop the first shovelful farther away from where you are standing, then dump remaining snow closer and closer to where you are. That way, the last scoops that you shovel are moved the shortest distance. Don’t block access to snow that needs to be removed by piling it up in a way that will force you to move it twice.

3. Move snow the shortest distance possible
Consider that everything from a driveway to a patio to a walkway is really a rectangle, and rectangles have a center point. Move the snow from the center of the rectangle to the nearest edge.

4. Clear cars first
Brush snow off cars then clear around the cars.

5. Do the foreground then the background
For example, to clear snow from a rectangle, first shovel a strip clear along the perimeter of the rectangle. Then, moving from the center to the edge, push the snow into the cleared area. Next, lift and throw the snow out of the area.

6. Maintain proper posture:
A. Use your leg muscles as much as possible – push snow when you can and use your legs to lift when you can’t push it.
B. Keep your back straight as you move from the squat position to the upright position.
C. Use your shoulder muscles as much as possible.
D. Hold the snow shovel as close to your upper body as possible.
E. Keep one hand close to the shovel blade for better leverage.
F. Don’t twist your upper body as you throw snow.

7. Keep hydrated
Take bottles of water out with you and keep them accessible, either in the car or on the front stoop or somewhere else convenient.

8. Rest frequently
Clearing an area by hand means that you may lift and carry anywhere from hundreds of pounds to tons of snow.

9. Be thorough but not fussy
The sun is relatively strong this time of year. Clear an area, spread de-icer if necessary and then let the sun do the rest. The fact is, any surface color that you expose in shoveling (gray, green, brown or black) will be far less reflective than a thick blanket of snow, and remaining snow will melt more easily from that darker surface.

10. Don’t overdress
You need to stay warm, but if you overdress you’re going to be soaked in sweat in no time. Dress in loose-fitting layers that you can peel off as you heat up.

11. Whenever possible, team up
Shoveling with a friend or neighbor is inherently more enjoyable than shoveling on your own. Plus, it’s quicker to get the job done with two or three sets of hands.

12. Go easy on the de-icer
Once the area is clear, all you need is a thin scattering of de-icer to keep it that way. If you’re scattering by hand, throw the salt, pellets or granules low along the ground so they bounce and roll into a uniform layer.

13. Whenever possible, get a head start
It’s easier to remove snow in thin layers than wait until all the snow is down to have at it. If it looks like your area is going to get dumped on, try to get out there and shovel it in several passes.

14. Maintain your equipment
The front edge of a snow shovel takes a beating. If it’s metal, hammer it straight when it gets bent; if it’s plastic use a utility knife to carve off the burr that forms on its end. Tighten a loose handle by driving a large hex head sheet metal screw through the blade socket and into the handle.

15. Stretch when you’re done
Stretch gently when you’re done and use an ice pack to take care of inflamed muscles. Rest and remain hydrated.