The 10,000 steps-a-day philosophy is based on about five miles per day (2,000 steps equals about 1 mile). From a google search:
"Is it really five miles? Yes. That's using the estimate that 2000 steps equals about one mile, or 5280 feet." (source:
http://www.peertrainer.com/LoungeCom...ThreadID=14310)
I'm 5'4" and my pedometer says about 10,000 when I've walked about 1 1/2 to 2 hours of total walking. This will be about 5 miles or 10,000. I use Mapmywalk.com to help me with measuring my regular routes.
We live in a very urban place that is extremely walkable so it's great for people like my husband and me (with two elementary kids) who don't own a car. We walk or bike only so I actually don't consider my walks when I count exercise. I only count my early morning workouts at home: dvds and HIIT.
As for too much exercise, I workout five times a week (at home with dvds and doing HIIT). Around town, I get in about 1 hour walking in a day with probably five or more hours of biking in a week (3 seasons of year--except Boston's been very rainy for months).
I've built up to this level and can tell if I put in too much because over the next couple days I'll be a bit more tired and need to go to bed early. I try to automatically sleep early if I've over done it and make sure I'm thorough with yoga and stretching.
I totally am careful to get plenty of sleep knowing that I need to personally watch out for the delicate balance of stress maintainence, enough sleep, and good nutrition that will allow me to find the planned for benefits from exercise.
On the past season of the Biggest Loser, one of the contestants was always suffering from no weight loss even though she worked-out so much and didn't eat much. So, I'm really nervous and hyper-aware of getting enough sleep, etc.