Wednesday, January 8, 2014

USE a Pedometer & UP Your Steps: A to Z Weight-Loss Tips for Long-Term Success - Tip U

Up your steps and lose weight!

In our culture, we sit a lot: at our desk at work, in meetings, in school, in traffic, while watching our kids play sports, watching TV, surfing the web, reading books or magazines, and the list goes on and on.

We are a very sedentary society.
To lose weight, we need to MOVE MORE.

According to a review of scientific literature published in the Journal of the American Medical Association,
"...the use of a pedometer is associated with significant increases in physical activity and significant decreases in BMI and blood pressure."

Pedometers are one of the best fitness investments you can make. They are cheap ($10-20 for a decent one) and they are easy to use. Just place on your waistband near your hip and walk! In addition to number of steps, many also measure distance walked and calories burned. There are also pedometer apps for your smart phone that you can download.

What's the Goal?
10,000 steps per day is a great goal. More is better. Remember, in order to lose weight, not only do we need to eat fewer calories, but we also need to MOVE MORE!

Here are some ways you can up your steps.

  1. Take an after-dinner walk.
  2. Walk during your breaks and at lunch.
  3. If possible, schedule a "walking" work meeting.
  4. Park in the farthest spot from the grocery store or mall (it is easier parking as well).
  5. Avoid valet parking (saves money too).
  6. Take the stairs instead of elevators or escalators.
  7. Walk while your kids practice or warm-up at their sporting events instead of sitting in your comfy chair (this one I know from experience).
  8. Walk to drop off/pickup kids from school.
  9. Take public transportation; walk around the terminal when waiting for the train/bus/light rail.
  10. Walk the dog. Have you heard our pets are getting fatter too? 
  11. Avoid the drive-thru.  If you must eat at a fast-food establishment, park at the farthest spot and walk in. And, of course, choose a healthier food option!
  12. Walk to visit friends or neighbors.
  13. Like to golf? Walk instead of renting the cart.
  14. Read/watch TV on a treadmill (or stationary bike).
Any other ideas you can think of?

Check out these YouTube videos, and then get up and walk to the store to buy your pedometer!
Video link: Use a Pedometer