On and off over the years I have worn a pedometer to keep track of my daily activity, specifically the number of steps I take from the time I wake up until the time I go to bed. My goal is 10,000 steps a day - that's about 5 miles. I recently started wearing it again to see how much I am moving throughout the day. I gained some pounds this summer and am trying to tighten up my eating and my activity before my pants get too tight. For the first week, I wore it just to see what my daily routine was like. It was not good. Here are the daily totals:
Day of the Week | Week 1 | Week 2 |
Tuesday | 6498 | 9492 |
Wednesday | 7044 | 5611 |
Thursday | 13304 | 10,491 |
Friday | 8692 | 8883 |
Saturday | 10,290 | 8575 |
Sunday | 12,260 | 3268 |
Monday | 4566 | 11,630 |
In week 1, I only hit the 10,000 step mark 3 out of 7 days. This could be part of my problem. I work in an office Mon-Fri and although I don't sit all day, I surely don't move around a lot.
The second week I vowed to make improvements. I tried to walk to the bathrooms farthest away from my office, I park my car in the far end of the parking lot, take the stairs and try to take walking breaks every hour. Still the numbers are not where I would like them to be.
I pulled out my copy of The Step Diet book, it is all about how to lose weight just by counting steps. It is full of suggestions for how to improve your numbers.
I have come home from work some days with only 3,000-4,000 steps. Once home I do my best to rack up the steps. I empty all the trash cans in the house, take the recycling out to the garage piece by piece, go on a walk. On days that I do not have a scheduled exercise plan (run/ride )I don't get in many steps. I have been worried that I give myself permission to eat more and move less because I run or bike 5 times a week. I think this is actually working against my weight goal.
Now that I am back on a regular schedule at work I have started exercising in the morning before I go to work. It has been very motivating to already have 5,000 steps by 8 am. I recently found a step conversion chart that is helping me to count steps for activities the pedometer can't measure, like bike riding, swimming, etc... so I will begin to include them as well.
Activity | Steps per minute | Activity | Steps per minute |
Aerobics Step | 227 | mowing lawn | 134 |
Basketball | 162 | pilates | 93 |
Bicycling (cardio cycling) | 264 | Racquetball | 221 |
Bicycling moderate | 185 | Rowing | 185 |
Circuit Training | 205 | Running (10mph) | 413 |
Elliptical Jogger | 227 | Scrubbing Floors | 92 |
Football | 216 | Stair Climber | 225 |
Gardening | 115 | Swimming | 226 |
Golf (riding cart) | 92 | Tennis | 206 |
In Line Skating | 195 | Vacuuming | 85 |
Jogging | 185 | Walking | 92 |
Jumping Rope | 257 | Washing the Car | 72 |
Kickboxing | 215 | Yoga | 63 |
This week I have started writing down all of my exercise and food each day. I know this works for me, I just have been lazy about keeping track of it. Just wearing the pedometer is a reminder of my commitment.
Are you moving 10,000 steps a day?
Here are some guidelines to help you set a goal for yourself.Steps per day | Activity Level |
Less than 5,000 | Inactive |
5,000-7,499 | Slightly Active |
7,500 - 9,999 | Moderately Active |
10,000-12,4999 | Active |
12,500 or more | Very Active |
GIVEAWAY
To help you in your efforts to move more I am giving away a pedometer. The deadline to enter is 11:59 pm on September 3. The winner will be selected using Random.org and will be announced on September 4.
Here are a few ways you can enter to win, leave a separate comment for each entry.
1. Become a follower of my blog and tell me what activity gets you moving. If you are already a follower leave me a comment telling me what activity gets you moving.
2. Tweet about this giveaway and give me your Twitter name. Send out this tweet:
Win a pedometer @momentsinalife http://bit.ly/cJxcgE
I think this is so neat. I keep moving with HULA! It's Awesome.
ReplyDeleteI follow you : ) Running gets me moving (obviously) but I also love to crank the tunes and dance around the kitchen when I'm cooking!
ReplyDeletewalking gets me moving.
ReplyDeleteI just tweeted it!
ReplyDeleteSince I have been sidelined with a foot injury I have been struggling to get a great workout in on a daily basis. My solution is to do lunges across the house instead of simply walking to my destination! I know I must look pretty silly but my legs are really feeling the benefit!
ReplyDeleteI'm now a follower! I'm training for the Chicago marathon, so I'm moving pretty heavily these days!! I also love to take my golden retriever for walks to the park.
ReplyDelete