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<p align="center"><b><font face="Verdana" size="5" color="#0000FF">Eat
Well/Be Fit</font></b></p>
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<font face="Verdana">Simple Steps to Better Health</font></p>
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<font face="Verdana">By Seth Bauer</font></p>
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<font face="Verdana" size="2">It�s possible to get the exercise you really need
and <i>never</i> do a workout. The only equipment required weighs a couple of
ounces and costs less than $25. Your fellow Needham taxpayers have invested
millions of dollars in the infrastructure that will allow you to be successful.
And even if you�ve been sedentary, you can start today.</font></p>
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<font face="Verdana" size="2">It sounds like a come-on from an infomercial, but
it�s not, says Mark Fenton of Scituate, host of the �America�s Walking� series
on PBS (<a href="http://www.pbs.org/americaswalking" style="color: blue; text-decoration: underline; text-underline: single">www.pbs.org/americaswalking</a>)
and author of <i><span style="color:black">The Complete Guide to Walking for
Health, Weight Loss and Fitness</span></i> (Lyons Press). Fenton has spent years
trying to figure out how best to get Americans moving, and he believes that for
most people a workout is just not going to work. Instead, he suggests a simpler
goal: take 10,000 steps each day. �You can take them any time, anywhere,� he
says. �The steps you take in the aisles of a store; the ones you take as you
vacuum your house or mow your lawn, they all count. If you get to 10,000, there
are measurable benefits to your health.�</font></p>
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<font face="Verdana" size="2">In his workshops around the country, Fenton hands
out pedometers that count steps (he says Digi-Walker models are especially
accurate) and encourages people to reach that goal any way they can. Some
people, he finds, put on workout clothes and fitness walk at a quick pace, but
most people simply look for more things they can do on foot. They walk to the
mailbox. They take the dog further than the curb. They walk their children to
school. �Walking briskly enough to raise your heart rate is, of course,
especially good you,� Fenton says, �but for mostly-sedentary people�like most of
the American population�the big gains come from just taking the extra steps.�
His basic advice: wear comfortable shoes, walk faster when (and if) you can, and
go out of your way�literally�to add steps wherever possible.</font></p>
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<font face="Verdana" size="2">The magic goal of 10,000 steps originated in
Japan, where walking for exercise is very popular. But it wasn�t divined from
some ancient practice or traditional lore. It was set as a target because the
word for pedometer in Japanese would be translated as �10,000-step-counter�.
Naturally, Japanese consumers who bought them thought they were supposed to walk
10,000 steps. Then a funny thing happened: a Japanese researcher studied the
effects of walking 10,000 steps and discovered that, indeed, people who walked
at least 10,000 steps a day were significantly healthier than those who walked
less.</font></p>
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<font face="Verdana" size="2">Scientifically, it�s perfectly logical: According
to Fenton, a typical American takes about 5000-6000 steps a day just walking to
the car, through the aisles of a grocery store or the halls of an office, etc.
Add about 2 miles of additional walking, and you�ve walked about 4,000 steps
more than the average American�and met the Surgeon General�s 30-minute-per-day
recommendation for exercise. Your grand total is 10,000 steps, exactly what the
Japanese doctor ordered.</font></p>
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<font face="Verdana" size="2">As for Needham�s investment in your success? It�s
our sidewalks, along with our relatively quiet, two-lane streets and our active
town center. �Many American suburbs lack sidewalks, and people there are
hard-pressed to walk anywhere,� says Fenton. �But studies show that walkable
communities like Needham have healthier, more active populations. Because many
Needham children can walk to school, they�ll tend to be healthier, too. Plus, in
Needham, most residents can walk from home to a useful, attractive
destination�shops, restaurants, etc. You not only have access, you have the
motivation provided by a place to go.� It all adds up, he says� �Hopefully, to
10,000 steps.�</font></p>
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<font face="Verdana" size="2">----------</font></p>
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<p style="margin-top: 1; margin-bottom: 1"><span style="font-family: Verdana">
<font size="2">Needham resident Seth Bauer is the editor in chief of <i>Body &
Soul </i>magazine. He and Mark Fenton were colleagues at <i>Walking</i>
magazine. He is a member of the Needham Eat Well / Be Fit Needham Committee, a
community collaborative.</font></span></p>
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