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No sur­prise that the Fit­bit App was one of the top ten free apps down­loaded after the Christ­mas hol­i­day.

No doubt, there are many other cool ways to track fit­ness on var­i­ous devices these days. Any­one with a smart­phone is capa­ble.

Get­ting moti­vated and set­ting goals are what is required for a road to well­ness.

Real­is­tic, approach­able tar­gets will be the ones that stick. A thirty minute a day min­i­mum approach to exer­cise is a good start for those more seden­tary folks. Walk­ing is an activ­ity that is acces­si­ble to most every­one. No mem­ber­ships required.

The gen­eral rec­om­men­da­tion is to walk 10,000 steps per day. This is a good goal for some­one just get­ting started. Fit indi­vid­u­als can and should strive for more.

How far is 10,000 steps? It takes an aver­age per­son over 2,000 steps to walk one mile. 10,000 steps would be almost 5 miles. A seden­tary per­son may only aver­age 1,000 to 3,000 steps a day. For these peo­ple, adding steps has many health ben­e­fits.

The beauty of using a fit­ness tracker is that it serves to remind and gen­tly nudges us in the direc­tion of move­ment. By daily use, it logs each step and sets up suc­cess­ful out­comes.

Achiev­ing well­ness begins with a first hard look at cur­rent activ­ity and behav­ior.

The sim­ple fact is that get­ting active can save more lives. We can pre­vent thou­sands of deaths every year, just by tak­ing a walk.

Being active slashes the risk of get­ting seri­ous dis­eases by 20 to 50 per­cent. This includes heart dis­ease, strokes, type 2 dia­betes, colon and breast can­cer and even Alzheimer’s dis­ease.

Walk­ing is a low-​impact activ­ity that allows us to reap car­dio­vas­cu­lar rewards with­out over extend­ing our­selves from the effort.

All it takes is 10,000 steps a day to main­tain over­all well­ness if we already enjoy a healthy diet and lifestyle. For those look­ing to drop some weight, go for longer walks (include more steps and encour­age a brisk pace) and mod­ify what goes on the plate (more fruits and veg­eta­bles).

Build­ing mind­ful fit­ness habits into daily prac­tice takes some plan­ning. Choose whole­some foods to fuel the body and pay atten­tion to por­tion size. Get a rest­ful sleep sans tech­nol­ogy.

Find a nat­ural rhythm for walk­ing. Sched­ule time alone or with friends, fam­ily mem­bers and the dog. Con­quer well­ness and start count­ing steps.