Sweating on Sunday: The Road to 12,500 Daily Steps

Updated 4/4/2021: I am no doing 12,500 steps every day with ease. I now am working towards building up to 1.5 mile run in 15 minutes. If you follow this blog, then you know my ultimate step goal is 12,500 steps per day.  I was at 9,500 per day and just increased to 10,000 per day.  That is 5 miles walking every single day.  I do take off one day a week, most weeks, sometimes two.  How do I get that many steps in a day?

1-  I make sure I walk at least 250 steps every hour.  My back yard is exactly 100 steps around the area.  I walk that 3 times every hour, sometimes more if it isn’t so hot out.

2-  When I work out of the home it is very easy to walk 250 plus steps per hour.   Matter of fact when I work I average 14-16,000 steps per day,

3-  Purchase a good wrist fitness tracker.  I have a Fitbit.  I was using Samsung app, but it was not consistent enough because I always had to have my phone on me.  That was unfeasible for me.  In the near future, I will be getting a waterproof Fitbit for when I am in the pool.  For now, I have to estimate how many steps I am taking in the pool when I do water aerobics.

5-  I walk every morning, at least a mile, before doing my regular exercise routine.

Some other tips that help:  take the stairs, park farther away from any businesses you visit, walk in the morning, and evening, remember to get up and walk at work if you have a desk job.  Turn on music at home when cleaning, washing dishes, or folding laundry.  I can get in at least 1200 extra steps doing this for a 15-minute cleaning session, just by marching in place.  Same with cooking dinner.

Don’t get discouraged.  I got my Fitbit in February and started at 6,000 steps per day.  That seemed like a lot, except for when I was working, and impossible.  It is not impossible, and it will just become a habit after a while.

With cooler weather coming I can not wait to get out and onto the many hiking trails in my area.   If you would like help in meeting your step goal use the contact form below to message me about my Walking Buddy plan.

I just finished my Reiki training, level 2.  I am undecided about the Master level class.  I will be practicing and once I have reached at least 200 hours I will make Reiki an option for customers.  I will do a later post on that.

If you would like to use my Health Coaching services to increase your walking stamina, use the contact form to message me. Or, you can read about my Walking Buddy plan, here.

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Sweating on Sunday: Full Body Stretching

OK, I am going to straight up admit it, I do not enjoy stretching.  It is slow, and boring.  However, right up there with using light weights to strength train, stretching at least once a week, is super important.  You should technically stretch, at least the muscles you worked, after every workout, for a few minutes.  This helps keep lactic acid from building up, which can cause your muscle soreness the next day to be much worse.  But, a full body stretch, helps strengthen, relax, and elongate the muscles.  If you find one with music, and the personality has a nice voice, you will be all set.  I chose the one below, because it is the one that I personally use.  It is easy, no stress on the joints, and great if you already have an injury that needs stretching to heal.  Follow her tips, and don’t push past where you should.  The object is not to be Gumby, but to slowly increase strength, and flexibility.  Have fun, and let me know if you tried it, and what you think.

If you would like to meet your stretching, and flexibility goals, use the contact form below to message me.

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