Loup Basin Public Health Department

Just because you're busy doesn't mean you're active. For the real test of your physical activity, get a pedometer. Clip it to your waistband and wear it from the time you get out of bed until you go to sleep at night.

Keep track for two or three days, then use these "steps per day" numbers to figure out where you are:

• Fewer than 4,500: You're very sedentary
• 4,500-5,500: You're sedentary
• 5,500 to 7,500: You're headed in the right direction but need to step it up
• 8,500 and up: You're active, stick with it

If you’re like me, you may be a little disappointed at how few steps you accumulate during the day after tracking your steps with a pedometer.  Often we think we move a lot more than we really do.

A recent study found that people who wear a pedometer walk about 2,000 more steps a day or about another mile than those who don't. That burns about 100 extra calories a day. If your goal is to lose weight, you probably need to work up to 12,000 or more steps a day.

If you’re looking to increase the amount of steps you take in a day, consider trying a few of these suggestions.

To increase your steps:

• Take 100 steps around your office or home about every hour. Program your computer to remind you when it's time to take a break.
• At the office, don't e-mail or call anyone within 400 feet of you. Instead, walk to that person and give him or her the message.
• Take the long way to the restroom.
• Use your 15-minute breaks to take a walk outside – you should be able to get close to a mile in 15 minutes.
• Take a couple of quick laps around the mall before you start shopping.
• Walk one city block, about 200 steps.
• Take a brisk walk during your lunch break for about 20 minutes or so, about 2,000 steps.
• Walk four laps around the track at a high school, 2,000 steps.
• Play basketball game for 30 minutes, more than 4,300 steps.
• Low-impact aerobic dancing for 20 minutes, more than 2,500 steps.
• Play soccer for 1 hour, 8,000 to 10,000 steps.