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Tell Fat to Fork Off- Using A Pedometer To Get Your Walking In

Tell Fat to Fork Off

My health coach and nurse practitioner, Deb Stein from Essentia Health in Brainerd, advised that I walk 10,000 steps a day.

That is WAY harder than you think! Especially if your day is spent on your butt in front of a computer. BUT, it is do-able. The first thing I do every day is mall walk at the Westgate Mall. I know that, if I utilize every nook and cranny of that place, I can get in about 5,000 steps in around an hour (it’s about 980-ish steps per one full trip around the mall concourse).

Setting aside some time to go for a 45 minute walk isn’t always easy much less finding another hour to get in those 5,000 additional steps.

We all live busy lives and between family and work, fitting in a workout isn’t always possible. What if I told you that you didn’t have to dedicate a set block of time for your walking workouts? What if you could get the same health benefits by working in a little more activity here and there throughout your day? And what if there was a fun little gadget that helped you keep track of it and motivated you to move more?

There is and it’s called a pedometer. You can pick up an inexpensive model at your local super store or order it from Amazon. Or you can go with something a little fancier like a Fitbit for example. But before you head out to spend any money, check your smart phone. Many models have a pedometer built in. All you need to do is download a free app and you’re good to go.

Thepedometer will track how many steps you take on any given day. It will also track how many minutes you’ve spent being active and how many miles you’ve walked. In other words, it keeps track of how much exercise you get during your day. And the good news is that it doesn’t matter if you head out after work for a 45 minute walk, or if you work out in little spurts here and there throughout the day. Maybe you start your day by parking a little further away from the office and walking a couple of hundred extra steps. Then you take a quick stroll during your lunch break. You wrap up your day by walking around the park while your kids play. And just like that you’ve gotten your exercise in without having to block out any additional time.

Give it a try. Put on a pedometer, or start tracking with that phone you’re always carrying around anyway and see how much you’re walking around any given day. From there, try to get a little more active as time goes by until you hit your stepping goal. For most of us 10,000 steps per day is a good long term goal, but if you’re feeling more ambitious than that, go for it.

Keeping track of your steps is very motivating. Looking at your pedometer and realizing you’re 2,000 steps away from your daily goal may be just the motivation you need to head out for that after dinner stroll.

NOTE: I use the iPhone app Pacer to track and log my steps. There’s a bunch of apps that can be used but honestly, I think a FitBitis something I need to look into.


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Tell Fat to Fork Off-The Many Health Benefits Of Going For A Walk

Tell Fat to Fork Off

There are a lot of good reasons to go for a walk. It’s fun, it’s relaxing, and most important it’s good for your health. But what exactly are the health benefits of walking? I hope this article convinces you that heading out for a walk each day is a great idea and that it motivates you to stick to your walking schedule until you start to see results.

Walking Gets You Outside In The Fresh Air and Sunshine

No matter how fast or slow you walk, walking gets you outside and in the fresh air. This alone will make you feel better as your body absorbs the oxygen and sunshine. Both are important for your health and well-being.

You will find the air quality outside, particularly if you go for a walk on the beach or in a park, will be much better than the air inside your house. Of course, the sunshine outside will help your body product all the Vitamin D it needs.

Walking Can Help You Get To And Maintain A Healthy Weight

Walking particularly at a quick pace and doing it regularly can help you get to and then maintain a healthy weight. Yes, you still need to watch what you eat and aim for a healthy diet, but walking can be another tool to help you drop those extra pounds.

The nice thing about walking when you’re overweight is that you burn a lot of calories, even on short and slow walks, simply because you’re carrying so much weight around with you. As you start to lose the weight, your overall strength and endurance increases, allowing you to walk longer, further, and faster.

Walking Improves Your Sense Of Balance And Coordination

As you walk, particularly when walking over rougher terrain, you’re also working on your sense of balance and coordination. Just getting in the habit of going for a daily walk will help. But you can work even more on your sense of balance by moving your head around. Turn your head to the right and left as you walk for a count of 30. Then move your head up and down for a count of 30. If you do these simple exercises once or twice as you walk each day you’ll get even more benefit.

Walking Strengthens Your Bones and Muscles

Even though walking is a low impact form of exercise it helps to strengthen and tone your body. If you’re just starting out, it is all you need to start to get into better shape. As you get more fit, consider adding weight lifting exercises in addition to your daily walks to continue to get stronger and help develop strong muscles and bones.

Walking Will Boost Your Mood and Fight Depression

Feeling restless, sad or angry? A brisk walk in nature is an excellent way to keep the blues at bay. The fresh air combined with blood-pumping movement is the prefect way to clear cloudy brains and raise spirits.

 

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Tell Fat to Fork Off-How To Get In The Habit Of Walking More

Tell Fat to Fork Off

We were designed to walk for miles and miles to hunt and gather our food. Yet, in modern society, we spend most of our time sitting down. That is not good for our bodies leading to a host of health problems. This is probably one of the most important reasons to make an effort to move around and go for a walk each day. Of course, that’s easier said than done. Most of us sit for our work, we eat sitting down, and to be honest all we want to do when we come home from work is plop down on the couch for a Netflix marathon until bedtime.

In other words, getting and staying in the habit of going for a walk each day can be a bit of a challenge. But that’s exactly what we need to do. We need to get in the habit of going for that walk just like we’re in the habit of brushing our teeth twice a day or taking out the trash on Tuesdays. Once it’s a well ingrained habit, it won’t be as much of a challenge to make sure we go for a walk each day.

A great place to start is to find a walking route you enjoy. It helps to make it as easy as possible. Your favorite walk may offer beautiful vistas, but if it’s a 30 minute drive there and back, you’ll be less likely to do it every single day. Instead, save that walk for the weekends and come up with something convenient and pleasant for your everyday walking routine. If you can, find a route in your own neighborhood so you can leave right from your front door. Just lace up your walking shoes and get moving.

Tell Fat to Fork off

Taking the same route every day helps form that habit. It’s also encouraging to notice that you can walk the same loop faster or with less effort over time. It proves that you’re making a difference and are getting stronger and increasingly fitter.

Listening to your favorite music, podcast or audio booksis also helpful. It will make the time go by faster and give you something else to look forward to. You can even use your favorite media as a way to bribe yourself to go for your daily walk. Let’s say you have a couple of podcasts you enjoy. Save them for your walks and only let yourself listen to them while you’re walking. It’s a great incentive to get out there even on days when you’re not feeling it.

Last but not least consider walking with other people. Find a walking group in your area, or talk a friend or neighbor into becoming your walking buddy. Not only is it more fun to walk when you have someone to talk to, it also has some built in accountability. It’s much easier to skip a walking workout when you know that other people are waiting for you and relying on you to join them.

Give these tips a try and see if they help you make walking a daily habit and an integral part of your health, your fitness, and your life.

 

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