Welcome back to that place in blogging land that I call Carol’s Corner. Hope everyone is having a good and productive weekend. After a much needed rest, I bounced back this morning and published the blog I couldn’t do last night. Then I fit in a four mile workout to start my day. Gonna post a pic of my workout attire , so you can see me minus my makeup and all that stuff. My picture above is an outfit I’m really loving. Those of you that have been around long enough, know how I love color. I bought this top on my Pa. shopping trip while at my daughter’s. That blouse just has CAROL written all over it, from the style, to the gorgeous print , and finally the beautiful array of some of my favorite colors. The necklace and ring are handcrafted by local artisans. And yes, I have a matching FitBit band.
Loved this ring when I saw it and the great part ,is that it is made to order and doesn’t have to be a whole size. She makes mine a 6 1/4. Below is my coordinating BandCuff.
The next picture will be my workout wear with my 2 lb ankle weights and my 2 lb. weighted belt. I did the 4 Really Big Miles wearing both weighted items.
So that concludes the picture portion. Now let’s get to the meat, as they say. We’re going to explore the topic of ” What is the recommended amount of steps in a walking or exercise regimen”? We’re going to take information from Shape Up America, Healthy Weight For Life. The article here is entitled “10,000 steps”. A report in 2001 was put out by the US Surgeon General, Dr David Satcher. The report was titled,” The Surgeon General’s Call To Action To Prevent And Decrease Overweight And Obesity”. Long title isn’t it? Dr. Satcher was joined by former Surgeon General C Everett Koop in this report, by highlighting the health risks and costs associated with overweight and obesity. In it they issued a call to Americans to take action. In 1994 Dr Koop founded Shape Up America,because of his concern over the prevalence of obesity in America. The mission is to provide you with solid ( scientific) information on weight management. In 1996 the Surgeon General issued an important report on physical activity, and warned us that regardless of our age, we just aren’t active enough. The purpose of the article used here, “10,000 steps” is to clarify how much exercise is necessary to manage your weight, and to introduce the 10,000 steps program. The surgeon general’s recommendation for physical activity is to add about 30 minutes of moderate intensity each day ON TOP of your customary daily activity. This is a health recommendation to improve your health. But is it enough to prevent weight gain after weight loss or to prevent being overweight in the first place? Studies have shown it is not likely to be enough in either case. So how much activity is enough for weight management? There are now some studies suggesting walking 10,000 steps a day is in the right ballpark. For purposes of being able to talk about the physical activity goal of 10,000 steps, the people in this article purchased a simple pedometer. They first learned you can’t just stick it in your pocket. You have to firmly attach it to a belt or waistband around your waist for it to work properly. ( Instructions) After a few weeks of wearing it, they learned that in the normal course of events,- just living and working-they took anywhere from 900-3000 steps in a day, and not much more. In other words, they came to the conclusion that it was pretty nearly impossible to reach 10,000 steps in a day without intentionally going out for a walk ( or getting on a treadmill. Here is what was learned about getting started in the 10,000 Steps Program.
1. To avoid injury, work up slowly. If you have any concerns address them with your physician.
2. You will need a good pair of sneakers. They actually preferred a running shoe with plenty of cushion, mostly because of replacement issues.
3. Start out by wearing the pedometer every day for two weeks, and don’t do anything to change your daily routine. Before you go to bed, log your steps each day for the entire two weeks. At the end of the second week, take a look at the amount of steps you are taking each day in the course of living your life. Some days it could be as few as 700, others as much as 2,500.
4. If you are comfortable doing so, take your highest number of steps, and use that as your daily goal. You may set smaller if you prefer, but to avoid injury do not set higher. Aim for your set goal, every day for two weeks. Again log your steps every night upon retiring.
5. At the end of that 2 week period decide if you are ready to increase your count by another 500 steps.
6. Continue in the same manner, working up at whatever pace you choose, until you reach the 10,000 steps.
7. If you experience any pain or discomfort that concerns you , check with your physician. Pain can be a warning signal that something is wrong. The goal is to keep you active for the rest of your life. So don’t go overboard and pull a muscle that might put you out of commission. Take it slow. Take it easy.
I hate to walk but I like to….
If you really hate walking and like to run or jog, a pedometer will measure either way you choose. If you have a favorite activity that a pedometer can’t measure , you can “Translate” your 10,000 step goal into an equivalent time goal.
After I have reached my goal , what then?
Whether it is 10,000 steps or some other activity, if you are reaching your daily activity goal fairly regularly, here is what you need to know.
1. It takes about six months to “lock in” a new behavior. Aim to do what is necessary to change your exercise behavior permanently. Be prepared to dedicate yourself to you daily goal for a minimum of six months. You will be much more likely to maintain this permanently if you do.
2. If you skip a few days due to illness or work, the sooner you get back into the exercise groove, the more likely you will be able to get back into your routine. If you continue to skip days , you will discover it is a downward spiral. The more days you skip, the more likely you will abandon it altogether. Might I say the same thing can be said of dieting. If you can get back in the groove by exercising 2 days in a row, you will find the third day will be easier to achieve.
3. If you are beginning to get bored , it is suggested that you begin keeping an exercise log to monitor yourself. If after doing this , you are still struggling with boredom , it might be time to design a more comprehensive fitness program for yourself. I am going to put the link here next. By visiting their “Fitness Center”, they can help you design such a program. http://www.shapeup.org/resources/10ksteps.html
As another hedge against boredom, consider finding a buddy to exercise with, or a few that you can call upon from time to time. But if you have to , be prepared to go it alone. It is your health and fitness we are talking about, not someone else’s.
Read the frequently asked questions found at the end of this article from the link found above. You can download the Get Up And Go, 10,000 Steps PDF here as well. There is also a survey you may take , and other useful links. As there can be people at various stages in their journey reading my blog, I thought it important to include all the information about how to get started and progress in a 10,000 step program. So there you have how the 10,000 steps and the rational came into being. I hope you found this to be both interesting and informative. So in ending tonight, decide what kind of goals you want to set for yourself , and then how best to meet them. Set you plan in motion and get moving. Your health and your body will love you. Till next time, God Bless.