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Friday, July 16, 2010

Pedometer Here We Come

I can not wait until Teresa gets her pedometer calibrated. Mom is working on calibrating hers also. I found a place where mine works for me and I have spent hours counting steps. I have other pedometers but I trust my counting out loud more. I count up to a thousand and check. I have it to where it is no more than 3 steps either high or low (per thousand steps) and that could be me losing track of my count when I stop to do something.

Here are some great facts to encourage us:

Heart disease seems to run in the family so -
According to the long-term Nurses' Health Study, which follows the habits and health of 72,000 female nurses, three hours of brisk walking each week (that's just 30 minutes per day) can lower a woman's risk of heart disease by 30% to 40%.

And then there is high blood pressure which I know mom and I both suffer from -
A 2001 study published in Medicine & Science in Sports and Exercise found that sedentary women with high blood pressure reduced their systolic blood pressure and body mass by walking 9,700 steps per day at a self-selected pace for 24 weeks.

And osteoporosis - mom has it, I don't (believe that?), and Ritza ?
Strengthens bones and joints: Walking is easier on your joints than higher-impact activities like running or aerobics, but it still helps reduce your risk for osteoporosis and reduces your risk of falls.
A review of 24 studies on aerobic exercise and bone mineral density in women suggests that walking just 30 minutes per day a few times a week is enough to increase bone density by a moderate amount (about two percent) compared to non-exercisers. Walking was the preferred form of exercise by most participants.

And since I don't want to break mom (like someone I could name did) or break myself -
Consistent activity, like walking, reduces one's risk of hip fracture, according to a study of more than 30,000 men and women ages 20 to 93.

Now this one is so totally for me -
Weight control Walking may seem like a leisurely activity, but with the right intensity, it can elevate your heart rate and burn serious calories so you can reach and maintain a healthy weight.
A study published in the International Journal of Obesity suggested that 30 minutes of walking on most days of the week may be as beneficial for weight loss as 60 minutes of walking (in combination with diet).
Researchers from the Center for Human Nutrition at the University of Colorado Health Sciences Center say that simply walking for 15 minutes (or about 2,000 steps) and eating a couple fewer bites of food can help you prevent future weight gain.
Without changing diet, a review of pedometer-based walking programs found that participants who take 2,000 to 4,000 steps per day can still expect modest weight loss (about five pounds per year).

And for overall well being (don't we all need that?) -
Benefits for the Mind A long list of mental health benefits have been attributed to exercise, including reduced depression, better sleep, and more.
Sedentary women who engaged in a walking program reported improved mental and emotional satisfaction and a decrease in stress, according to a Journal of Holistic Nursing article published in 2006.
Another of 124 sedentary older adults found that those started walking for 45 minutes three times per week for six months performed substantially better on several cognitive tasks than those who did stretching or strengthening exercises. Researchers, whose study was published in Nature, think that their improved cardiorespiratory fitness increased blood flow to the brain, which helped improve brain function.

Now that we all have our pretty pink pedometers we are almost ready to get started. I am at the below 5000 most days and find it a little intimidating to know I need at least 12,000.
The average American takes 5,000 steps a day, which is only half of the 10,000 daily steps recommended to achieve good health. For weight loss, 12,000 to 15,000 steps a day will help you achieve your goals. But who’s got time to count? That’s where the pedometer comes in. A pedometer is a nifty little gadget that counts your footsteps by sensing your body motion.

But the article I was reading warned -
If you’re the competitive type, you may become a pedometer-addict, constantly trying to squeeze in a few extra steps, so consider yourself warned. But there's only one consequence of this addiction—a slimmer, trimmer, fitter you.

Let's get addicted ladies!!!

2 comments:

trh said...

I'm sorry but I haven't been able to play with it yet. It came Wednesday and I thought about just putting it on and seeing what happened, but then the results would have been questionable because I ALWAYS test/check them before I use them. Thursday I spent the vast majority of the day playing in the pond and moving rocks, so it would have been ruined if I'd played with it during that. Today was the same story.

I promise for certain sure that I WILL start working with it tomorrow.

And you didn't put any facts in there about how walking helps arthritis, but I'll take a little weight loss and pray that helps.

dmr said...

I have my pedometer doing its thing. Mom has hers working accurately I think.
The pond was not a good spot to test yours and rebuilding a pond isn't an activity that lends itself to a pedometer.
We had two week head start playing with our pedometers. We will practice walking around with them while you figure yours out.