This needs to be a wake-up call for all of us today. 5000 Steps equates to a sedentary lifestyle, not to mention most Americans are not getting enough exercise daily. It comes down to Balance in a world that is competing for our choices each day. Those of us in the health and fitness business clearly see the train wreck. In fact some of us are being challenged with the same challenging choices daily.
So let’s begin with the end in sight now, to choose healthy actions each day, and bring back balance to living healthier today. And should you get off track, get back on, with the end in sight today…
I might suggest we start today and look for supporting pillars ( people, products, and places ) that deliver safely health and fitness education, motivation and leadership . With my recent invitation to serve on the board with the “Weekly Fitness Challenge” I know there is an organization serving to that end. This organization is assembling a worldwide team to bring back Healthy Balance by using mentors in “Changing the Shape of the World” . The essence is start where you are, and begin to gather together with others to commit as you are likely to succeed… A team of two, a group of many – at work, with family, friends and neighbors as this builds the needed motivation and mentorship.
Let’s get started now and Step It Up! Begin at work if you are one of those that sit much of your day. Be flexible when you encounter work challenges that rob you of your allocated time by simply returning back to your fitness routine when your work permits time. Remember we are paid to work, yet all know we function with higher productivity when endorphins kick in behind the desk. Ask your employer to join in, as this will cement the working relationship. Avoid at all cost of being judgmental with every bump ( fitness disruption ) in your new routine as this can become an achilles heel ( the reasons you quit ) to your long term success.
This is the beauty of walking with the new Balance Walking Poles as you will find quickly — convenience, ease of use, and endorphins kicking in — with your routine. Not to mention those that see you walking or jogging with poles will in their curiosity ask questions about the poles and succumb to getting their own poles, especially when you talk – more calories. And if you do not believe me, try it anyway, as I will let time prove me right here.
To get started let’s do some quick math first, which will evolve in to a written goal, followed with an achieved goal. OK, take a 5 minute break at work on the move with your poles every 60 minutes and you will have on an average 8 hour work day — 40minutes of activity. Wow! Let’s see that is 5 workdays which converts in to 3 hours and 20minutes. Now of course no need to stick with 5 minutes as your schedule may permit longer or shorter periods of time. The calories used while walking with your poles nearly doubles over regular walking. This of course is dependent on your speed and skills.
Here are some good numbers for Steps and Stats
- 2.5 feet: average person’s stride length
- 2,100 average steps: about one mile
- 10,000 steps: about 5 miles
- 10,000 steps “without poles”: expends about 300 – 400 cal. (depends on body size ,walking speed, and skill)
- 10,000 steps “with poles”: expends about 500 to 600 cal. (depends on body size, walking speed,and skill)
- 1,200 steps: 10 minutes of walking
- 3,100 – 4,000 steps: 30 minutes of moderately intense walking
Note: all these equivalents are averages that will vary among individuals
Sources: Research Digest, Walking.about.com with additional calculations with Poles
Ranking Steps for a more active lifestyle
- sedentary: <5,000 steps/day
- low active: 5,000-7,499 steps/day
- somewhat active: 7,500-9,999 steps/day
- active: >or=10,000 steps/day
- highly active: >12,500 steps/day
Source: Tudor-Locke C, Bassett DR Jr., Sports Medicine
We will continue to study and research over and over and even debate exercise and disease processes. And with that debate on how much, how long and on and … I suggest lets all get up and move. The study below at least recognizes that you can not sit or virtually remain motionless most of the day and think that one 30minute session is all you need 5 days a week.
Even With Regular Exercise, People With Inactive Lifestyles More at Risk for Chronic Diseases
ScienceDaily (Aug. 1, 2011) — According to the Centers for Disease Control and Prevention, 25 percent of Americans have inactive lifestyles (they take fewer than 5,000 steps a day) and 75 percent do not meet the weekly exercise recommendations (150 minutes of moderate activity each week and muscle-strengthening activity twice a week) to maintain good health. read more click here