Add Some Steps to Your Day!

I know, I know. 10,000 steps a day to maintain your physical condition or 15,000 steps a day to lose weight and firm up sounds like a lot at first, but strap on a pedometer and go about your day and you’d be surprised how many steps you actually take even when you’re not trying.

Once you’ve counted and measured the steps you already take with a pedometer, here are some ways to add more steps to your day…Strap on a pedometer and get moving. How to add steps to your day.

  • Hand deliver office memos or walk down the hall to a co-worker’s office.
  • Take a lover’s walk, in the park, even if it’s raining.
  • Take the stairs – even if this means you need to get off the elevator a few floors early.
  • Walk up the escalator in malls and subways.
  • Park farther from the office, the grocery store, or the shopping mall.
  • Walk the kids to school instead of driving them.
  • Take the dog for a walk instead of just letting him outside the back door.
  • Take your designated breaks at work and walk around the building or city block as many times as time allows.
  • Do your grocery shopping in the order you have items listed, instead of going aisle-by-aisle.
  • Take the kids to the park and either run around with them or walk laps around the play area while they play on the swings and slides.

By adding steps to your day you are essentially increasing your level of fitness and burning more calories. Every little bit moves you closer to your goal whether it be a fitness goal or a weight loss goal.

The American Medical Association states that by increasing activity, you will also:

  1. Increase stamina.
  2. Stimulate weight loss.
  3. Lower blood cholesterol.
  4. Lower blood pressure.
  5. Improve self image.
  6. Improve mood.
  7. Enhance quality of life.

And it that’s not enough to get you moving more with your pedometer, the AMA also says you will:

  1. Sleep better.
  2. Strengthen your heart and lungs.
  3. Decrease stress levels and the effects of stress.
  4. Increase your energy.
  5. Maintain appropriate weight.
  6. Lower triglycerides.
  7. Control blood sugar levels (and risks of diabetes).
  8. Feel better.
  9. Reduce feelings of depression and anxiety.
  10. Improve productivity in all areas of your life.
  11. Build and maintain healthy bones, muscles and joints.
  12. Increase muscle tone.
  13. Reduce risk of dying prematurely.

Really? It’s a win/win situation. A pedometer strapped onto your waist inspiring you to move around more often and in no time you’ll be looking better, feeling better, plus all the benefits above.

Your new life begins today! A healthier, longer, and no doubt happier, life!

Walking Off The Weight

It can sneak up on a person – this has happened to me four times in life – first a little weight goes on and then your clothes don’t fit anymore. Before you think I’m talking just about the ladies and pregnancy, don’t run off. This happens to all of us, men, women and children alike.

What will take and keep the weight off? Awareness and a pedometer. It has worked for me every time. I’m not asking you to change into a person who power walks in the morning, on your lunch hour and again after dinner – no – just to be aware of how much you do walk, how much you need to, to burn those calories, and to keep an eye on this ‘balance’ regularly. The fastest, easiest way to do so is the 10,000-15,000 step rate and a pedometer.

First and foremost, don’t feel alone in this. You and I are not the only two people who need to get fit and shed some weight. Americans and Canadians are eating more than ever before, more of the wrong foods as well, and exercising less. Our national health is in a steady and steep decline. Doctor and hospital visits are at all time highs.

However will we change our ways? Easy! One brisk 30-minute walk per day begins to turn that around – one person at a time.

The U.S. Surgeon General recommends getting at least 20-30 minutes of moderate activity each day and many of us are falling short and growing wider as a result. Some previous studies have shown that the average person takes about 3000 to 5000 steps a day and that is all the exercise their bodies’ receive. There simply aren’t enough steps in a busy lifestyle between our work desks, to our cars, to our recliners, to our beds. Not enough anyway, to burn off the food we consume on a daily basis.

If twenty to thirty minutes a day doesn’t really sound like much to you than consider that fitness experts recommend we walk 10,000-15,000 steps a day to maintain good health. So what does 10,000 steps look like and how long will it take to accomplish that many steps? The good news is that many of steps counted are performed in normal daily functions such as cleaning the house, taking out the trash, walking from the parking lot to the office. 10,000 steps are approximately 5 miles should you choose to take those steps in a row. Keep in mind too that the average person burns about 100 calories per mile walked. This also helps you to balance your daily intake of calories as well.

To discover how many steps you’ve taken or need to take daily you’ll need to buy and wear a pedometer. Wear it all day to gauge your step rate and progress and before long it will become an invaluable motivator.

Increase your steps whenever you can – you’ll love the results you’ll see in week 2, the end of the month, and certainly after 6 months! During the work week take walks at lunchtime. Evenings and weekends, take walks with your partner and/or children. Walk the dog. Walk to the grocery store or park at the far end of the shopping mall’s parking lot. Use stairs whenever possible – even for just a few flights.

Do you have ideas to share with people on increasing your steps while wearing a pedometer? Leave them in a comment below, we’d love to hear from you!