You’ve finally decided to get into shape, need more motivation or just want another ‘toy’ to add to your growing list of fitness gizmos. So you begin to check out fitness devices. I started on-line and then decided to go to one of the big box stores to take a closer look. There are now so many of them on the market it can be daunting.
I was amazed at the variety of fitness trackers or ‘wearable technology ‘ as they’ re called on display. There are even trackers for pets and ones that will critique your tennis swing! I was totally lost. But quick relief, my daughter went online and bought me one!!! Whew, decision made.
So the first step is to decide what you want to track?
Steps, calories, heart rate, fitness activities besides walking or running or a combination of some or all, you can even measure the amount of sleep and awake time. Do you want one to wear on your wrist or discreetly on your person—in your pocket or attached to your bra?
Once you’ve made the choice the next step is to wear it for the first week—if you don’t regularly exercise then just wear it for a week to decide what you normally do –that would be your baseline.
Now that you know your starting point, it’s time to get moving.
Set a reasonable goal. Your fitness device might have a default goal — often 10,000 steps a day. From your baseline add 200-300 steps a day to increase your weekly total by 2,000. That’s an increase of about a mile a day. Keep building up until you get to 10,000.
When you look at calories burned, a reasonable goal is to increase by 250 calories a day. You can get that from 30 minutes of mild to moderate exercise. Or you could burn that amount doing some extra moving during the day. Grocery shopping for instance burns about 100 calories an hour for a 175-pound person.
Remember, to lose 1 pound a week, you need to create a 500-calorie deficit each day. The best way to do this is by eating a little less and moving a little more.
Pay attention to how you feel. On a day when you walk 1,000 more steps than usual, you may notice you feel great and want to do it again the next day.
Transform wasted time into steps. Once you’re aware of your steps, the most boring parts of your day become opportunities. On hold with customer service? Pace your house. Waiting to pick up your kids from school, arrive a bit early and go for a walk. Take the stairs when you can instead of the elevator.
Healthy aging can begin with baby steps! And as always, it is one step at a time!
#run #fitness #active #healthy
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