...one giant leap for MEEEEEEE.
I wrote this on Saturday:
I bought a pedometer today.
Now before you say "You bought a what now?" let me explain:
A pedometer is a little device that you clip to your belt or waistband and as you go about your day it counts how many steps you take. Depending on the model you buy, it also calculates the distance you travel, the calories you've burned, the length of your stride, etc. etc.
I decided to buy one because despite my love of walking I've not done as much of it over the month of February as I should have. True, the weather hampered me a bit, but I should have done more.
Whilst musing on this I started to think about how they (I say "they" meaning the health experts) say that 10,000 steps a day is a good amount to take to maintain a healthy heart and a reasonable weight.
Yesterday, I was out for one of my walks and I calculated that I walked about 8,000 steps. It was actually a good day. 6,000 was how much I averaged most days in February.
Clearly not enough. I mean, if I'm under stepping then how can I justify my chocolate in-take? Or my cake quota? Or my custard habit?
Studies suggest that people who wear pedometers are much more likely to reach their exercise goals than people who don't.
They say that walking 10,000 steps a day reduces blood pressure. It also makes you 40% less likely to develop metabolic syndrome which is a condition the predisposes people to diabetes and heart problems. If you walk more than 10,000 steps a day, you're 72% less likely to develop metabolic syndrome.
Since my father and my grandfather and my grandmother all had diabetes, it's something I want to avoid at all costs.
10,000 steps a day is roughly 5 miles which seems like a lot but its actually quite doable. I walk roughly 100 steps a minute (at my natural pace). So a 20 minute walk would be 2000 steps (if I know how to count, that is). That means that if I did 5 20 minute walks a day then I should reach my 10,000 step target. Makes sense?
Think about it. A 2000 step walk after breakfast, the same after lunch, another during break in the afternoon, another after I finish working for the day, and then the last after dinner. And that's if I've a mind to stagger it. If not then I can go for a straight hardcore workout like I did today. I hit over 12,000 steps when I walked into town to buy my pedometer! haha! My legs are feeling all tingly.
And the best thing is that it totally justifies the crumpets and rice cakes I scoffed later on.
*Jai cackles away*
You'll never take my cake, Diabetes!
Monday, March 5, 2012
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32 comments:
I have about two of those but I don't use them because when I take walks I forget. I make sure I get some sort of exercise once a day. Anywhoot, I think your getting back into walking is wonderful! (your last sentence is hilarious)
And just think of all the incidental steps as we go about our day.
Thank you for the reminder that I need to walk more. Very windy today so I think I'll hit my treadmill instead.
Gads, that a lot of stepping. You totally deserved the cake :)
......dhole
Teresaurus, cake is a priority for me!
Jai
Diane, I was amazed to see that just getting ready and eating breakfast I did about 400 steps! I never would have guessed. But I don't count them as part of my 10,000. I think it's best to keep my exercise as a separate effort I put into my day rather than usual chores. Otherwise I might end up being more lazy that I am even now!
Jai
Donna, I don't know if I deserved it but I definitely ate it.
Jai
I have to exercise to feel good, and that probably explains my recent grumpiness--as I've been a total slug lately.
I need something--maybe someone walking right in front of me...and holding a donut, just beyond my greedy, outstretched fingers as I hurry my step to catch up....
I've started doing mini walk breaks when I'm getting drowsy at the computer. If I'm really struggling to stay awake, I'll go take a nap, but if it's just mental sluggishness, the walk perks me up. Music is good, too.
My iPod has a pedometer function on it, but it doesn't consistently record my steps. I'll make several paces, and it'll be on the same number. Not too helpful. I was trying to use it in Feb, because work was doing an exercise challenge of walking 10,000 steps. According to the pedometer, I only ever got halfway, but I'm sure it was better than that even just for when I remembered to wear it.
Jeff, you make me laugh. Usually I try to incorporate my walks into my life. Like walking to the store to get milk. Or walking to the library to return a book. Stuff like that. That way I don't feel like I'm wasting my time and I also get something practical done. It's not as good as a donut reward but it helps.
Jai
Jaleh, yeah I know how hard it is to guard against those drowsy moments in front of the computer. Mine are always the worst around 5pm. Walks help.
With your ipod pedometer feature, it's a shame that it doesn't work properly. Do you clip it to your waistband as you walk? They say that pedometers have to be firmly clipped to your waist, preferably at the hip, so that they can register your leg movement.
Jai
I walk a lot. When I'm bored, I walk. I don't wear a pedometer, so I don't know if I walk 5mi a day or not, but I'm a fidgety person by nature. I make it a point to get up and walk during commercials (if I ever sit down to watch television), and if I am at my computer, I get up every 30mins or so.
Diabetes runs in my family, too. It's Type II, though, which is usually preventable, and is certainly manageable without injections (diet + exercise).
Anyway. I'm with you. Keep walking!
- Eric
When I have the iPod on me, it's usually clipped my my pants pocket. I'd have figured that'd be good enough, but I suppose I can try it on my waist and see if the higher hip position works any better.
And I don't have problems usually with 5pm 'cause that's when I'm working on dinner most of the time. ;D Even if I'm not ready to eat, I have to get little man fed early enough before his bedtime.
I'll have to think about getting one of those. One thing I've found that's great for getting me out walking is having a dog. I try to take her for a walk everyday, unless the weather is really unreasonable. I probably wouldn't walk at all if it weren't for her.
Jai, I loved getting out to walk when I was home in Scotland. I could walk for miles and not notice how far I'd gone. Even in gales it was wonderful. But here in the texas humidity...yuck! I hate being out there. I used to have one of your little pedometers, but I think it was a real cheapy. It never did keep the numbers right :)
And girl, did you have to mention crumpets!!!
I have heard so much about pedometers, that I too want to buy one. I go for a 45 minute walk most days.
Bad girl, walking all that much and then eating crumpets and rice cakes ;)
Eric, type II runs in my family too. My father's has progressed past medication and to the point of needing insulin though. It's icky to watch him get his injection out after every meal. I never want to have to go through that.
Jai
Jaleh, the hip position should hopefully work much better.
Getting kids fed and to bed is definitely a good way to keep an early schedule. I can't remember the last time I ate dinner before 8pm!
Jai
Susan, taking the dog out for a walk is definitely a good way to get some exercise. It'll keep you healthy!
Jai
Elizabeth, walking in Scotland is one of my favourite things to do in the world!
As for Texas, it's hard to get used to the heat but I like to go out in the late afternoon/early evening, when the sun's going down and the sky is full of colour. It's a gorgeous time to be outside because the heat starts to go down and Texas is at it's most beautiful. Try it!
And yes, honey, I've been eating crumpets. Lots and lots of crumpets. Kingsmill brand too. Mmmmm!
Jai
Rachna, the best and most worthy reason to get exercise is so that I can eat whatever I want. That's how I see it.
My pedometer is already my favourite thing in the world. I've been wearing it everyday.
Jai
Hi Jai! How are you, girl? Glad to hear you've got your exercise groove on. Good luck with the walking and writing!
Dorraine, so good to see you back on the blogosphere! I hope everything is going well with you. Missed you!
Jai
I know what you mean, Mmmm custard, how I miss you!! I try to get in several walks a day, but it's so hard in Dallas! My god, it's like they want us to all be fat. Do they even know what sidewalks are?!
Chrystal, that is so true! It's one of the most frustrating things about Texas that I've found. Some roads you can be walking down and then all of a sudden the sidewalk disappears and there's no where for you to walk! And if you walk on the road then the cops can get you for jaywalking!
Unbelieveable.
Jai
good stuff, jai [yeah, i know what a ped is...]
crappy weather here, except for today - it got to 18C and sunny, rain tomorrow, then back into the cold/snow... once it warms up full time, the dog and i will go out to do our thing - i plan to lose some 40#, to reduce chances of full-on diabetes, have been pre-diabetic about 3years
no ped needed, i just start slowly, then work it up to some 2-3 miles, twice a day
Laughingwolf, the weather is a kicker. I only got 2000 steps done yesterday because it rained and rained and rained. Today it's sunny so it'll be better.
I hope your weather improves soon! Good luck with the walking.
Jai
More power to you, Jai! Now that spring is here (hope it is in London, too), waking is the ony way to enjoy the newly green world!
Hema, it was a lovely sunny day here in London and I got over 20,000 steps done! Fabulous day!
Jai
thx, need it - the luck and walks, both ...-11C overnite, w/o windchill, so not good for much of anything today... +16 or so for sunday, hope it means warm weather, at long last...
Laughingwolf, you and me both.
Jai
Congratulations on the walking, Jai. It's good exercise (I have to say that, it's about the only exercise I take.)
And there's no way I can justify my chocolate intake. Sigh.
Ah well. Glad you're taking care of yourself. That's good for you - and very good for us, your readers, also.
Kevin, just having a pedometer is motivating for me because I like to see the number of steps on the display go up and up. And it was only about $5 (3pounds in Argos).
Any excuse to justify my chocolate is good.
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