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Hi everyone! The nicer weather we have been enjoying in Minnesota sure has helped many of us get higher step counts these past couple of weeks. It reminded me to check in and see how it is going for all of you with your goal of increasing step counts. As a brief reminder, for weight loss and disease prevention we want to work up 10,000 steps per day (or 150 minutes of moderate-intensity activity). The key here is that this is what we work up to!
Starting to workout again is that rare time in life that we truly do think we are still 18 years old. We start out of the gate like a race horse only to get hurt, exhausted, or otherwise unmotivated to continue that pace by the second week. So this time, do it differently.
Think MOVE MORE versus Workout
- Total movement is so much more important than dedicated workout time at a gym. Holistic fitness does include strength training and increased intensity activity, but moving everyday fills that critical gap between more intense activity (which is only done 2-3 times per week).
- And don’t worry about adding strength training and increased intensity UNTIL you are consistently hitting 6-7,000 steps per day. These 6-7,000 steps from daily activity are essential in helping you consistently hit that goal of 10,000.
- Start slow. Starting slow ensures you minimize joint pain and muscle injuries that could hinder your ability to be active. Avoid this frustration by starting with just 10 minutes of activity or 1,000 steps. If you have no pain for 3-5 days during this time, add 10 minutes or 1,000 steps. Continue this 3-5 day cycle until you have reached your desired duration and intensity of activity.
- Remember that all activity counts – not just dedicated blocks of time for exercise. Moving more at work, doing housework (including time in the kitchen), and similar daily activities count towards the main goal of reducing how much time you are sedentary.
And finally, the best way to quickly add 2,000+ steps to your day is just by getting up for 2-3 minutes every hour (or 250 steps)! Humans are large animals – lots of big muscles and blood vessels. And these work best for us when we move them. Our bodies are not fans of sitting (our minds maybe, but not our bodies). So just get up. Pace, sway back and forth, dance a little. Just move!
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