WELCOME TO THE STEP INTO SPRING PLEDGE!
步行is a wonderful form of exercise that offers so manyincredible health benefits，但这也可以是您常规健身计划的完美补充。更多研究表明we’re sitting too often整天太久了 - 即使您是already working out regularly— which is why setting a daily step goal can be a great tool in keeping you up and more active during your non-gym hours.
我们创建了本月的“进入Spring承诺”，以帮助您在今年春季设置（并实现）自己的每日步骤计数，因此请加入，让我们帮助彼此保持积极性和负责任！
HOW TO FIND YOUR PERSONAL STEP GOAL (AND ACHIEVE IT)
How many steps should you take each day exactly? While 10,000 steps a day is often used as a general recommendation, it may be too much (oreven too little) for your own current needs. And while setting your sights on a high count may sound like a splendid idea, theaverage adult only walks anywhere between3-4,000 steps a day，因此突然将您的步骤数从一天到下一天翻了一番，这可能是压倒性的。
The best place to begin is to find out what your current daily average is and then focus on adding 500 extra steps per day until you’ve reached your personal goal for this pledge. If you find yourself within an average range of 5,000 steps or less, you may want to aim to work your way up to an 8–10,000 step count goal. If you are already easily logging in 10,000 steps a day, set your sights a little higher — at around 15,000 steps, if that feels manageable. Please keep in mind these are general recommendations, so adjust them as you see fit to meet your own personal needs and schedule.
不确定如何跟踪您的步骤？计步器或活动跟踪器可以帮助您进行日常计数，因此，如果您决定使用一个，请尝试每天指定几次以检查其目标，以确保您步入正轨。这可以帮助防止痴迷数字或忘记检查它，直到一天结束时，您可能会感到压力立即赶上目标。当使用跟踪器时，请记住大多数人仅设计用于衡量直率的步伐，这意味着，如果您将其用于室内步行锻炼，那么您的步骤计数可能不会完全准确， ETC。
While it may seem like a daunting task, if you focus on gradually adding 500 steps a day, and building to your daily goal throughout the day, it can make your goal much more manageable. Squeezing in extra steps doesn’t have to be hard — one of the easiest ways to do it is to focus on making your life less convenient. Parking in a spot further away from the entrance, skipping the elevator/escalator, walking to a colleague’s office instead of texting or emailing them are all simple, sweat-free ways to rack up your steps. (Check out these5 Ways to Fit More Steps into Your Day有关更多好主意！）
最后一个说明：虽然我们希望您实现目标，但我们不希望您痴迷于目标。如果您晚上在床上绕着床上的步调以在睡觉前挤进脚步，那么该修改步骤策略了。如果您错过了一两天，请不要击败自己，但要以此为动力，以确保您下次提前计划并安排更多的方法来整天合并步骤。
Thanks for joining in with us everybody! We’re so glad you are here. Let’s start walking!
TELL US YOU’RE IN!
Leave a comment below, and let us know that you’ll be joining us for the “Step Into Spring Pledge.” You can also check in on social media and tag @MyFitnessPal. We’re here to support each other and be accountable. Don’t be shy, we’re in this together!
