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Mercy Women's Care at St. Anne
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Toledo, OH 43623

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Increase Your Pace for Improved Health

separator Does it seem like you get a lot of exercise, but that you could be in better shape anyway? Research shows that people who walked 10,000 steps per day improved the fitness of their heart and respiratory system if they picked up the pace of their walks. Here’s how to pick up your pace:

  • Use a pedometer to count the steps you take for 10 minutes while walking your normal pace.
  • Then increase that pace by 10 percent. For example, if you walked 90 steps in a minute, your increased pace would be 100 steps.
  • Walk at that increased pace for 30 minutes per day, 3 days per week.

A recent study showed that people with type 2 diabetes who took part in this type of walking for 12 weeks experienced improvements in their heart’s response to exercise and decreases in blood sugar levels.


If walking is not your choice, you can still consciously pick up the pace of whatever other exercise you normally do. If you work out at a gym, ask a trainer there how you can safely pick up your pace with your routine. If you swim, see what you can do to push yourself to go just a little faster. Whatever it is you like to do, make it a little more difficult and you are likely to see improvement.

Diabetes Care, July 2006
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