Walking to get fit may not be enough say researchers from the University of Alberta, Canada. Scientists at the University of Alberta compared a program which included taking 10,000 steps to more traditional exercise programs and found those on the 10,000 steps a day were less fit. The question they sought to answer was: Is gentle physical activity enough to achieve fitness when compared to more intensive activities?

The answer to this question, says Dr. Vicki Harber, head of the research team is: “Generally, low-intensity activity such as walking alone is not likely to give anybody marked health benefits compared to programs that occasionally elevate the intensity.”

This is “sad” news for me as I barely fit into my schedule the 20 to 30 minute walk about every other day that I do now, although gut instinct has been telling me I probably need to do more this, just what to do more is still in question.

These researchers said their concern is that people may think that what matters most is the total number of daily steps accumulated, and won’t pay much attention to the pace or effort invested in taking those steps. That sort of fits the description of what I am doing for exercise. I much rather take a leisurely walk and increase the time I spend walking rather than increase the pace I walk at.

Dr. Harper said the 10,000 step program is great for getting people to become more active again. We just need to increase the effectiveness of those steps. One way of doing that is to increase the speed in which we take those 10,000 steps, something like taking lots of 200 to 400 more steps quickly. She feels we got to more than light exercise and move towards the inclusion of regular “moderate” activity, which also includes occasional periods of walking at a more vigorous level. Okay…..I will try that!

Not everybody may have this same attitude, however. It seems that the 10,000 steps program has gotten millions of couch potatoes worldwide to move around and this has been a great accomplishment. To tell some they are not achieving much with the 10,000 steps program and now they must do more intensely could result in some giving up completely. Some people feel what would really make an interesting study is to see a 2-year-study in which half the previously sedentary people did the 10,000 step program (I would definitely be in this group), while the other half did a more intensive one, and see how many in each group dropped out. At this point, I cannot say whether or not I would be one that would just give up completely. It is a little bit on the chilly side today, I don’t know if I will start this new routine today or wait until warmer weather appears……We all most usually have access to some kind of a mall and I do have access to an exercise center fairly nearby, it is just that I might start this new program later……

What is the 10,000 step program?

It looks as if most health care professionals are in agreement that if we walk 10,000 paces (steps) a day our health will improve. I know I am far behind. They also agree that walking 10,000 steps per day helps control weight management followed by a well-balance diet to improve health even more.

It looks as if there is a pager-sized device we can attach to our belts or something we are wearing, called a Pedometer. While we wear this Pedometer (sort of reminds me of a pace-maker attachment) it will record the number of steps we take based on our body’s movement. That does sound interesting and easy enough. I know I could never keep track with pencil and paper. If we wear the Pedometer all day, at the end of the day, we can know approximately how many steps we have walked that day. Keep in mind though, now we must intensify each step, and don’t give up.

The goal of taking 10,000 steps in a day is a rough equivalent to the Surgeon General’s recommendation to accumulate 30 minutes of activity most days of the week (which has been sort of my thinking and exercise routine, probably read this somewhere). It has been felt this should be enough to reduce risk of disease and help us to lead a longer, healthier life.

It is understood, however, that not everyone should start right out trying to get 10,000 steps a day. So instead a more comfortable, gradual approach has been presented. This is called the 20% Boost Program.

The first piece of equipment we need to purchase for the 20% Boost Program is again the “Pedometer.” I must buy one of these soon! I will pick up one of these when I go to Sears to purchase a small freezer (I just learned frozen fruits and vegetables are healthier than the so-called “fresh fruits and vegetables” on the grocery shelf.) For this, I have to purchase a small freezer to be able to store the variety I need. This will be the perfect time to look for a Pedometer. No doubt Sears will have one in stock.

Part II of this article will contain a summary of the 20% Boost Program.

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The 20% Boost Program is basically “easing” into fitting walking into your life. To really measure your progress you will probably need to invest in a pedometer.

Week 1

The advice is not to change your life at all during this first week. Learn your baseline average daily step total. The goal for the next two weeks is to try and boost that average by 20%. You will need to measure your step sin a typical week. Don’t try to walk more than normal. Each morning, reset the pedometer to “0.” Set the pedometer to show steps, not distance or calorie counts. Keep the pedometer closed and attached to the front of your waist to the left or right of center. Wear the pedometer all day from the moment you wake up until going to bed. Do not immerse the pedometer in water. At night when you remove the Pedometer, record the number of steps you’ve taken. Note if you did formal exercise (wear your pedometer through formal exercise). An example of formal exercise would be a 20 minute treadmill walk. Note if there were activities in your day that caused more or fewer steps than usual. An example would be a museum tour or a day where you attended meetings all day. If you exercise on a bicycle, attach the pedometer to your shoe if it does not count the pedaling while attached to your waist.

Week 2

The goal for week 2 is to boost your average daily steps by 20%. To figure this add the total steps taken in week one and divide by seven, then multiply by 1.2. The answer to this equation is your new target number for daily steps. For example, if you averaged 3,000 steps a day in week one, try for 3,600 a day in week two. Most physical activity counts, including formal workouts and informal exercise. Formal exercise would be a brisk walk or using exercise machines. Informal exercise would be taking the stairs instead of the elevator or parking farther from the grocery store and creating a longer walk into the store.

If you have not reached 10,000 steps, or if your goal is weight loss (many experts recommend 12,000 to 15,000 steps a day for substantial weight loss), then boost your steps again by 20%. Calculate your second week’s daily average and multiply by 1.2.

Week 4 and beyond:

Some people are able to average close to or beyond 10,000 steps daily within a three week period. Others find it takes several more weeks of boosting by 20% each week to accomplish the 10,000 step-per-day habit. You can even try for 10% more each week if 20% seems too much until you have reached your 10,000 steps per day goal.

Fitness experts feel for long term health and reduced chronic disease risk you need to practice 10,000 steps per day. For successful weight loss and to be able to keep the weight off you will need to practice 12,000 to 15,000 steps a day. To build aerobic fitness, make 3,000 or more of your daily steps fast.

One quick way to find where to purchase a pedometer is to simply put into the Google search box: Pedometer or Pedometers for sale. Google should then be able to bring you up a list of manufacturers and retailers that sell pedometers.

Try to practice thinking of ways to add more steps to your day. Stairs are a great place to get more steps. Try to always take the stairs instead of the elevator. If your job is within walking distance, try walking to work instead of driving, if not everyday, then a few days a week. And you can always park farther than the department store, grocery stores or any other business you need to go to in order to create more steps for yourself (if the area is safe, open and well lighted.

And what if you are a bit elderly: Regular exercise like the 10,000 steps a day program can help you gain significant improvements in physical functioning and help to reduce the likelihood of disability in the future. Don’t put it off any longer. I went for a brisk walk today even though it was a bit chilly. I just bundled up real good, put on a pair of gloves and ear muffs and when I was finished, I did a few Achilles tendon stretches, looked out over the area, and suddenly everything looked clearer. It was uplifting and energizing and I loved it. I was so glad I did not procrastinate myself out of this days walk. The sun was shining. It was a little difficult to return to the keyboard where I thought I rather be today. Sometimes just taking that first step toward the 10,000 steps a day goal is the hardest of all. After step two though, you should be on your way to 10,000 and even more, more, more……I am 50 and I have got to get serious about exercise routines. I started today! You can too!

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When you exercise, your body is put under higher than normal stress. This stress is healthy and necessary if you wish to stay as physically fit as possible. However, if your nutritional intake does not increase along with the increase in exercise, the results of your workout will decrease significantly and your body will stop operating at its optimum level. What does this mean? Increased workout means you must increase the availability of easily assimilated nutrients in your system.

Unfortunately, most people do not take this critical action. Even if you add a protein after or before your workout, it’s not helping you as much as you may think. It does help to build muscles, but it is not nearly as effective as a combination of protein along with a full spectrum of nutrients.

The vital nutrients your body needs range from vitamins and minerals to antioxidants, phytonutrients and fatty acids. Protein alone does not have this full spectrum of nutrients. While the body can become more toned and lean with just protein and a good diet, it will take considerably more effort and time. If you are consuming proper doses of all essential nutrients, your body will reach its peak operating efficiency, resulting in superior physical health and performance.

Metabolism is another major function nutrients have an effect on. Proper amounts of vitamins and minerals increase the speed of the metabolism, providing the perfect environment for weight loss and muscle development. The reason so many people over 40 tend to have more weight problems is that as the body ages the metabolism slows down. This slowing of the metabolism makes it much easier for you to put on weight while not necessarily eating any more. Years of not getting enough nutrients rapidly increase this metabolic slowing process.

Once you see what a big difference a proper nutrition and a faster metabolism will make on your fitness regimen, you will always strive to keep your body filled with plenty of bio available vitamins and minerals.

Where can I get the proper nutrients? Go to vibrantlives.com.

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By Andrew Kryzak
Dedicated to health and wellness
vibrantlives@gmail.com
http://vibrantlives.com

Andrew Kryzak is an expert in the field of health and nutraceuticals, having developed his knowledge on the subject for over 10 years.

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