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Walk More (Purposeful Steps!)

minecraft-runOk, so this sounds pretty boring and DUH!, right?

However, it is easier said than done. And I speak from experience.

The first problem is that sitting has become an epidemic. In short (and I will be providing a detailed post about this later), we sit way to much. With the increase in technology, there are so many more people working with computers in a sedentary environment. Now, that’s ok. These people are super smart, technologically advanced, and I sure as hell couldn’t get along without the great technology we have available to us.

HOWEVER…(click for more)

Prolonged sitting can cause a number of physical problems: Posture problems, spine health, muscle imbalances, core weakness, tight/inactive hamstrings and glutes, pinched nerves, varicose veins, peripheral neuropathy, etc. And these aren’t even considering the physiological problems that not getting enough exercise can cause: Poor circulation/blood flow, poor endurance, heart problems, increases in body fat, higher chances of stroke and heart attack.

Now some people may be thinking “But I work out the recommended 30 minutes per day, five days per week!” or “I take the recommended 10,000 steps per day!” Well, AWESOME! You have a good base then! Unfortunately those standards are outdated and no longer apply to our society which is much more sedentary than we were 50, 40, 30, even 20 years ago. In fact, new standards have come out saying that 60 minutes of moderate activity is now needed, most days per week. Moderate activity can be defined as something that increases your heart rate above resting (so you know, you kind of feel like you are working out, but not killing yourself). For a lot of people, this is a brisk pace walk/jog. (Don’t be scared! I didn’t say run! 🙂 )

In order to increase your health, you have to be doing more than you normally do. In order to elicit change in yourself, both physically and physiologically, you have to go above and beyond your norm. So if your norm is walking 30 minutes per day, or biking, or weight training, then you need to now do more than that to start seeing those positive results.

My Quick Tip?

  1. Find out how many steps per day you take on AVERAGE. Without trying to add steps, just doing your normal, daily thing. Do this for about 3 days.
  2. Now, add 2000 (or 3000, or 6000, its all relative) the point is, add steps.
  3. The goal is to take more steps than normal of what I call “purposeful walking” (or jogging, or running). The goal is to get off your booty, get your blood flowing more than normal.
  4. Every 1 to 2 weeks, add 500 to that number. (Until you get to like 230,000 steps of course, lets not be crazy. We aren’t trying to walk to the moon and back, (are we??)).

The goal is to go beyond your normal. Let me tell you, it makes a difference. I used to be an athlete and worked out a stupid amount. Unfortunately I have back problems now, so that type of training is unrealistic but I still want to be healthy. Because of this walking goal, I am actually off my butt more. I used to kill it in the gym 2-3 hours a day, but then sit the rest of the day. Now, my activity is spread out. It really is true that making small changes can really add up. (Let me side note here that I am LAZY by nature. I love sitting and doing nothing. In fact, most of my favorite activities are sedentary (gaming, reading, drawing, writing), but I also love the feeling of being active.) Also, someone might have a job that requires then to stand/walk all day (mailman, cashier, any service industry) and they might be blowing the 10,000 steps daily goal right out of the water! But that is their norm. The goal is to go beyond that.

Here are some ways to get those steps in throughout your day. And some of these are like UGH I KNOW MOM SO OBVIOUS, but hey they work so do them!

  1. Park farther
  2. Take the stairs
  3. Stand up and pace when you are on the phone
  4. Get a desk that can transition to standing (so much better for my back, let me tell you!)
  5. Walk during lunch breaks
  6. Set a timer: Every 55 minutes get up and pace around your office or home.
  7. Walk to pick up kids from school, or do daily chores
  8. Take a family walk when you get off work.
  9. Take your federally allowed 10-15 minute breaks at work, and walk (you’re allowed! Look it up!)
  10. Walk your dog more
  11. Play Pokemon Go! Or other apps! There are many augmented reality apps now that require you to get up and move! The Walking Dead has one I believe!)
  12. Download a pedometer (or if Samsung user, its probably already there, so download the widget and add it to your home screen)
  13. Get your friends and coworkers involved
  14. Start a Fitbit challenge group. Fitbit is now compatible with many different types of fitness watches, which are getting really cheap now. Add your friends, walk up a storm and challenge each other!
  15. Take breaks gaming (after raids, dungeons/wipes/quest lines, stand up and walk around for 5 mins!) In fact, I do burpees during my WoW raids! And I stream them! Burpee Tuesdays!

Remember, its hard to develop normative data when we all live such different lives! Its all about improving on YOU and YOUR lifestyle. You cant compare to other people. So how are you going to get up and take more purposeful steps? Do you have any other tips other than the ones listed?

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  1. Pingback:Easy Health Tips for Lazy People (or Busy, Normal people)

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