10,000 steps pedometer, how do I add on my exercises?

10,000 steps is approx. 5 miles. You could count it as walking at a slow pace. I count steps as well and try to reach 10,000 or more a day, but 6 thousand of them (3 Miles) are either from a walk or a walking video that I use. I tend to only count the 3 miles, as exercise.....but I am probably missing out by not counting all the steps I hope this helps and is not more confusing

I user a FitBit.

10000 steps a day would put you into the active range. Maybe up your activity level instead of trying to nail down how many calories burned?

honestly, if that's just your steps for regular daily living (walking to the bus stop, the printer, the cafeteria) i wouldnt add it as exercise at all.

again, just personal preference, but i'm a proponent of only adding deliberate exercise and not logging things like dusting and the walking you do throughout the day.

people can sometimes fall into the mindset of "Oooooo i dusted today so i have enough calories for cake!" (not saying youd do this, but its a slippery slope)

:drinker:

2000 steps ~ 1 mile
1 mile = 80 - 100 calories (depending on current weight)

So theoretically, if you walk 10,000 steps, you have walked 5 miles. This means you have burned approx. 500 calories.

You have to be careful with "generic" numbers. 100 calories a mile!!

Wow - that would be grossly exaggerated for me. When I "walk" with Leslie Sansone DVDs I can come up to 100 calories a mile..........but the average speed is close to 4 MPH......that's really hoofing it.

honestly, if that's just your steps for regular daily living (walking to the bus stop, the printer, the cafeteria) i wouldnt add it as exercise at all.

again, just personal preference, but i'm a proponent of only adding deliberate exercise and not logging things like dusting and the walking you do throughout the day.

people can sometimes fall into the mindset of "Oooooo i dusted today so i have enough calories for cake!" (not saying youd do this, but its a slippery slope)

:drinker:

When you sign up for MFP they ask you about what your daily activity level is. Mine was sedentary (sit at computer all day, sit at computer/tv all night, find a close parking spot, drive to the gas station). I might have hit 3000 steps in a day. I was burning around 2000 cals a day. 1200 cals was putting me at a 800 cal deficit.

Since then I have made changes, for example, I park in the boonies, i walk my dog multiple times a day on a 1 mile route, I think nothing of walking the mile to the gas station and back, and I normally walk around the building for my breaks. I now average 10,000+ steps a day, meaning I have more than tripled my daily walking.

Take a look at my tracker. See the chart? That is a typical day for me measured out in calories per minute burned. There is almost no difference between sleeping and sitting, but walking....that would be those spikes. Those spikes are about 800 calories more than I used to burn. 1200 cals would now have me at a 1600 cal deficit. That is on days I don't "workout".

On days I clean the house, or help run an event, I can easily hit 3000 cals burned...none of it is "workout".

There is this thing called TDEE (Total Daily Energy Expenditure)... a 130lb waitress spending her shift walking, bring food and drinks, followed by going home and keeping house for 3 people, burns more calories than a 185lb guy who spends 2 hrs a night at the gym. In my 20s, I worked cutting grass. 6-8hrs each day walking 3.8mph (unless I could get the mower to go faster). I was bone thin (5'9" 130lbs) and eating 5000+ cals a day. Could not gain weight...until winter. I'd gain 20lbs every winter, even though I had another job working at a factory, walking parts back and forth, over a 5' section of floor. Spring would hit, and I'd be back down in weight.