Monday, September 29, 2014

Step Up Your Health

Step Up Your Health

Did you know that each stride you take gets you a little closer to some awesome health benefits?  If your not currently using a pedometer consider trying one today! I am currently using the Fitbit one and love it!  I am lacking on steps for the day I will walk up and down my steps and around the inside of my house just to meet my goal for the day.  

Most people do not achieve recommended daily levels of physical activity for good health. Using a pedometer as a motivational tool it is possible to increase your daily activity levels, improve your health, lose weight, increases your level of awareness, motivate yourself, and find effective solutions for increasing your daily level of physical activity for the long term.
Regular physical activity is one of the most important ways to improve your health and prevent chronic life threatening diseases such as heart disease, diabetes, stroke and cancer Research has found that using a pedometer is an effective and inexpensive way to increase your activity levels, loose weight and improve your health.  

Steps in a day
2,000 - This is the number of steps in a mile for the average person.

5,000 - Walk less than this and you're considered sedentary

6,000 - A multicenter study zeroed in on this count as the minimum to ease and prevent knee pain and osteoarthritis sufferers. Walk between 5,000 - 7,499 steps and you're considered low activity.

7,500 - Women who tally at least this many each day have a 50% lower incidence of depression. Walk between 7,500 steps and 9,999 steps and you're considered moderately active.

10,000 - This daily total is associated with lower blood pressure and reduced risks of diabetes and metabolic syndrome.  Walk between 10,000 -12,500 steps and you're considered active.

14,000 - 18,000 - That's the average number of steps Old Order Amish men and women take per day.  Walk more then 12,500 steps a day and you're considered highly active.

Ways to track your steps
1.  Pedometer - You can purchase many different pedometers from inexpensive to expensive.  I use a fitbit one and love it!  It tracks my sleep, active minutes, steps etc.
Bonus is it links to my phone so I can see all my stats!

2. Apps - There are many different aps you can use to track your steps.  I personally have never used them so I cannot attest to how accurate they really are.  Click here to see a list of some to try.

9 Tips to get you to 10,000 steps per day
1. Add short walks whenever you can. Park your car a block away, get off the subway or bus a stop early, walk to the next post office drop box, or take a lap around the park on the way home. 600 steps per 5 minutes

2. Walk on your treadmill and vow to only watch TV while you walk. (One episode of House, and your numbers will really soar.) 7,800 steps per hour

3. Set up an exercise routine. Please feel free to contact me via email or facebook to help you choose the perfect exercise routine for you.  Adding in a quick 30 minute workout every day will make you look and feel better and will add more steps! I run challenge groups each month that will hold you accountable and keep you motivated!

4. Take an extra lap around the mall before you shop. (Bonus: You will get to scout all the best sales.)1,200 steps per 10 minutes

5. Be an active volunteer. Become a guide at your local art museum or at the zoo, or start taking part in your neighborhood watch. 4,000 to 6,000 steps per hour

6. Convert downtime to walking time. During your daughters tennis lesson, walk to town hall to pay your taxes or do laps on the adjacent track. 3,900 steps per 30 minutes

7. Eliminate one trip—car, bus, or subway—per week; walk or bike instead. Work up to replacing one trip per day. 3,600 steps per 30 minutes; count 110 steps per minute of pedaling

8. Plan an active getaway. On a hiking trip in the mountains, for example, you can rack up a load of steps (and you wont have to deal with any crowds). 8,000 steps per hour

9. Set up a walking school bus if you live close enough to a school. Shuttle neighborhood children there or back a few times a week. 2,400 steps per 20-minute trip

Set your goal high aim for at least 12,000 steps a day!  If you have pain issues set yours for something realistic... maybe that is 8,000 steps a day.  What is most important is that you SET A GOAL and STICK TO IT! You can do this!

If you are looking for an exercise plan, looking to lose weight or just feel fit and healthy PLEASE reach out to me!  I would love to help you get back on track and be held accountable.  I can be reached via email or on facebook.  I look forward to hearing from you!


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