Tag: exercise

Wellness Wednesday – Steps

Welcome to Wellness Wednesday and today I’m thinking about how many steps a person really needs. The rule of thumb is supposedly 10,000 steps a day – which for me translates to about 4 miles/day. That’s easy to attain right now while I’m on my “corporate hiatus” but what about when I start work again? Is 10,000 steps really the right amount for me?

The Mayo Clinic says that the average American walks around 1.5 to 2 miles/day – or maybe 4,000 steps. According to a study published in the Journal of the American Medical Association, suggests the better number might be a minimum of 7,500 steps to see health benefits. Although of course the health benefits increase as the number of steps increase.

Here’s what I can tell you from my personal experience. I started walking a minimum of 2 miles a day last August and I am a faithful Apple Watch wearer so I have solid statistics on my step count and other health metrics. In July, I averaged 6,967 steps/day and in January, I averaged 11,462 steps/day. In July, my resting heart rate was 53 beats/minute – which was good for a woman my age. But now? It’s 46 beats/minute. Generally, a lower heart rate at rest implies more efficient heart function and better cardiovascular fitness – which can help translate to a better, longer life.

And while I’m still struggling to manage the weight I have gained over the last few years (thanks menopause!), walking is helping me burn a lot of extra calories. Apple defines “active” calories as energy burned over and above what you need when you’re at rest and in January, I averaged 503 active calories/day. I’m using this information to help me figure out what my calorie consumption can be to lose weight. According to my watch, at rest I burn about 1,600 calories/day. Add the 503 in active calories and I can consume 2,100 calories a day without gaining weight. 

My extra steps translate to hundreds of extra “active” calories/month – and with a pound of human fat equaling around 3,500 calories, those extra steps can translate to lost pounds quickly. So join me for the cardiac, weight loss and mental health benefits of walking. GET THOSE STEPS!!!

Image from Prevention Magazine

Sit Up Straight!

Here’s a weird side effect of the job search I don’t think I would have ever expected – my posture is suffering. Why is it that when I was working, I sat up straighter in my chair than I seem to be doing now? I think it’s because when I’m typing, I sit up straight but when I’m scrolling I seem to slump. So I guess that’s a measure of how much typing I did while working?

Any way you look at it, good posture can help you maintain better health. Not only can your posture impact back and neck pain but even impacts your digestion! Check out what these resources say about the effect of posture on your health:

Now that I’ve caught myself slumping more, I’m taking steps to correct it. To start, I’m taking a weekly Pilates class using a reformer. I LOVE the reformer – you get a fabulous stretch from it! And I’ve found all kinds of other suggestions like these which also utilize yoga or Pilates elements:

Sit up straight and check your posture – you’ll thank me for it!