Emotions are not taught intentionally often. The ‘rule’ book does tend to promote action over feeling which means we can keep our inner most self hidden. Pedals & Pedometer Steps has written about the benefit of watching outstanding performers (athletes, dancers, The Biggest Losers) closely to learn about handling emotions positively, and for success. This is important for those introducing exercise, weight loss or pedometer steps counting, as tiring, injuring and depleting the body, has an emotional affect.
Everyday people must cope with this on top of their job, family commitments and other frailties. If your life is independent and successful then you may find that a period of extra commitment does not create a strain on your existing arrangements. One also suspects that you may already be on top of your fitness, health and well being also.
Many are not in that situation. Overwhelm in a number of areas may be the catalyst for the over weight lifestyle. Someone trying to add an exercise program into an over committed life can’t be blamed for wanting it to be fast and easy-and not cost much. These commitments may be for your time or even your emotional energy.
Handling the emotion of the exercise is also about handling the emotion of the lifestyle change. Although most people hope it can be a temporary change it requires a permanent change. That’s why we generally want it to be fast. Like a pill which we take until the problem is healed. With a lifestyle problem the only pill which does work is a belief that changing creates a better lifestyle.
Sometimes it seems better not to know the extent of the changes you will need to make until you are ready for each of them. Then the next step becomes obvious. Trying to rush and anticipate changes to come may rock the boat before you are able to contemplate the change with ease.
Long term weight loss with activity based, diet moderation style programs work effectively with ongoing commitment to this lifestyle which has resulted from the change. A friend was an avid pedometer steps counter and big eater for a small girl, but balanced the two successfully, from her family home and at work. She conscientiously monitored her weight and exercise and any weight change was quickly obliterated. A great success.
Then she got married. Yes the motivation for her intense interest in her waist measurements. She had loved the lifestyle and her fiancee was fully aware of it. He was not a problem. So she moved her home location and travel times increased. Her new family (in laws) had different criteria of behavior (food must be eaten), time away from her husband was questioned.
Again lifestyle change is necessary. This is not a difficult thing to do once you have a basic understanding that it requires a lifestyle plan. With the same dedication she has previously shown, she is now applying herself to making her schedule around the new requirements in such as way as to include activity. The style has to be modified and she is doing it so she can continue enjoying well being within a new lifestyle. The important point is that lifestyles do change many times over a lifetime. While there is a tendency to cling to one which is particularly satisfying it is better too move on. The new lifestyle can be sculptured to be even more satisfying, perhaps in differing ways.
Becoming a pedometer user introduces much more activity into your daily life. This can be tiring. Pedometer steps counting is addictive and it is great to get the target you want. Over time your resilience increases and you can do more without getting over tired. The best way I have found to get through any difficulties with pedometer steps within your normal daily framework is to follow some of these tips:
If you have made a mistake of some sort, move on. Do not dwell on it. You’ll do better when you can.
I have benefited most from others’ attitudes and advice more so than instructions and techniques. Getting instruction of pedometer step’s counting, walking or running, is easy on the web. Easy diet advice abounds. It is often the daily advice of what to do when…which is most helpful. Talk to other pedometer steps users.
Stop and take a breather if it suddenly seems too hard. Think of as many positive reasons for doing it and having fun with it that you can. This is not the time to throw up your hands and say I may as well overeat now. Have a small indulgence then look at Step 1.
As usual Pedals & Pedometer Steps wishes you well on your lifestyle journey.
While thinking about writing this post of Pedals & Pedometer Steps I re-read the latest edition of The New! Walker recently and it reminded me of the question I once heard someone ask: How did you handle the emotions of the sport?
What a great question. How do you handle the emotions involved when counting pedometer steps or walking for weight loss?
I love listening to sporting greats, and everyday sportsmen and women, because often I learn something valuable about the attitudes which are most helpful to develop when taking on a regimen or training which is pushing physical limits and emotional limits as well. These are my favorite mentors (unofficial mentoring from listening, reading or viewing) even though I am not attempting to succeed as a sports person. Perhaps it’s because they are usually in it for themselves, and then use their success as a catalyst for ‘giving back’ whether through foundations or simply helping out with community events, etc.
Why do I like that? I like the positive inspiration of someone wanting to be involved in something, good at something, or developing a talent or skill.
I also enjoy So You Think You Can Dance once the final twenty have been chosen and start watching from that point in the show.This is then a positive and uplifting opportunity to watch people who excel and see how they handle the ups and downs and physical stresses of doing this. These are great teachers, intentionally or unintentionally.
We can benefit enormously from these unofficial mentors-aspirational figures who inspire by being true to their desires.
The New! Walker makes the point that there are ways to have others involved in your pedometer steps and walking for weight loss program. In fact since this is a lifestyle change it is necessary to find easy ways to integrate others into the llfestyle which supports your continued weight loss.
But…
“This often means that they are not likely to be bosom buddies. They may not have the same politics or worldview. You may not immediately, or ever, want them as close friends. You want the benefit of a joint commitment which you are determined to keep.”
This is where handling the emotions is important. The less emotional investment in the relationships enables more easy commitment to the exercise program. At the same time we want to ensure that all our other relationship needs are also being met, but perhaps separately, at least at first.
A mentor can be simply someone who inspires you, helps or advises you, even if you are not in a personal relationship with them. Even those people who deny having had mentors, probably because of the definition they are using, had them. Simply hearing about the influences on their sporting or other life, reveals that someone has motivated them.
The Susan Boyle story (does anyone not know who Susan Boyle is?) from an unrelated field physically is a lesson in handling the emotions. Her main contribution for most though is as the role model for not giving up, whatever your background or age.
Suggestion: can you name your inspirations for walking and counting pedometer steps?
Pedals and Pedometer Steps’ posts have concentrated on walking and pedometer steps specifically, although the “pedals” part is important as well. It just doesn’t fit that well in a pedometer steps blog, as you probably realize, because a bike doesn’t register on a pedometer that well.
The video above from Trey Zepeda contains some good walking and cycling tips using a treadmill and exercise cycle. These are great workout options and starting with these 2 pieces of equipment makes for variety and good cardio.
Using a ‘real’ bike had been an ambition for me over many years. I’m probably one of the few who didn’t learn to ride as a kid and although I have ridden occasionally as an adult, it has never ‘taken’. It does seem to be a great way to exercise and it seems to me that bike riders are rarely overweight.
As with walking it is not my ambition to join a bike club but to add to the variety of my exercise routine in a way which is fun, with lots of options to built cycling into my lifestyle. The fact that biking can be social is also a factor however this is not its main attraction.
Pedometer steps is my favorite way to walk for weight loss because it becomes easy to amalgamate within your life. It can be an enjoyable and effective lifestyle, has travel options and contributes to the other daily tasks. Cycling doesn’t have quite the flexibility of pedometer steps to fit into your daily life unless you ride to work, go to school or shop, visit neighbors or the dry cleaners on your bike.
However the combination of the two seems to cover some very good exercise options for an outdoor lifestyle and of course the indoor options are also good for the times that outdoors is not your venue of choice. With these indoor options for cycling there is no necessity to have any bike riding skill so these are immediately accessible for the beginner as well.
In the long term as I restructure my lifestyle to maintain rather than lose weight, I anticipate making cycling one of my main weight maintenance activities.
I am not abandoning pedometer steps as my weight loss option as, compared to walking for weight loss, taking up cycling in the outdoors, requires much more involvement from me than walking. Walking doesn’t require special skills, equipment, proper tracks, skill or training, etc. The gym options are good and spin classes excel for weight loss and fitness.
I’m looking forward to taking up cycling. Who knows it may be just ’round the corner,
This post will continue on from my last Pedals and Pedometer Steps post: Pedometer Steps Spiral. In summary that post was revealing the playing field, so to speak, of pedometer steps counting and walking for weight loss. It is similar to the training done for playing a game such as football, rather than the actual game itself. All that ongoing preparation (walking) is done for the intermittent reward of playing the game (weight loss).
Also part of the process is a natural increase in your body’s ability to perform its set tasks. To progress in your ’sport’ or weight loss, means increasing your exercise and training to a level where new efforts also increase the results. Hence the spiral-while continuing to do similar routines the intensity increases.
Any serious physical activity requires preparation and execution for success. If this is part of your job then you do it everyday and this is equivalent to mental and physical training.
My point from the last post was that aiming for the small increases in performance or results, appreciating the ones you achieve and then setting the bar a little higher, is the best way to get a large result. So with your pedometer steps’ target you should look to increase it by comfortable amounts until you reach your limit for doable daily steps. Then you can look at making a monthly target which incorporates longer walks than you might be able to do regularly. If weight loss has ceased with your daily 10000 steps then adding a monthly long walk and increasing pedometer steps by an additional 15000 to 20000 for the month, should start it again. This would bring your daily average an additional 500+ steps. All these small changes count. Sometimes the results are so small, or your eye is so used to seeing yourself, that you don’t see them. At some point you will.
Others who understand this are your best support. How you get this support is part of your preparation for success.
The about-to-be- published next edition ofThe New! Walker is covering an issue which Pedals & Pedometer Steps feel strongly about-the support necessary for success in weight loss. It focuses on the difference between feeling bereft with the overwhelming issue of so much weight to lose and the luxurious feeling of having the support which helps you to do your best easily, while feeling good about it.
Where you are, compared to other participants depends upon where your walking fitness training starts, and like other things in life, it has a tendency to repeat or cycle back at a different level i.e. spiral.
The number of pedometer steps to target for you is dependent upon several factors. This is why Pedals & Pedometer Steps generally recommends you wear a pedometer for several days prior to entering a fitness program. Doing this ensures you know what is the real starting point. Average pedometer steps are often taken to be 3000 steps in 30 minutes as a recommended walk. A taller, fitter person, walking on a pathway will probably number more steps in the same time. By noting your pedometer steps results each night over 3-5 consecutive days, totalling them and them finding the average, you will have your personal ‘level’.
For someone who has not exercised in some time this starting point may be disappointing. Pedometer steps increase rapidly though. Just watch and enjoy as the numbers keep on going up. Finding your level, starting at your level, is not failure in advance. It sets you up to rocket up the results chart. Success breeds confidence a major factor in exercise and weight loss.
Just in case you’re wondering-doesn’t confidence breed disrespect i.e. now I’m so wonderful I don’t need good health or to lose weight?
Confidence helps you to reach your goals. It enables you to stretch your efforts beyond what you would have done. This can be called over-confidence but unless you have made a ridiculous commitment, it is not, it is finding your limits. Again this allows you to position yourself in such a way as to make the changes necessary to achieve and again make rapid progress, towards your unchanged goal.
Over my lifetime I had a tendency to see any ‘failure’ when trying for bigger and better results, as a sentence: The end. When I attempted smaller and better though, I found the results were like rungs of a ladder. Easy to climb to the top!
A quick walk around the block early in the morning is a great way to start the day and get your pedometer steps off and running. It should wake up your mind and body which is what we all need for a fun filled and refreshing day. Often inspiration will hit, as the peace and isolation of early mornings allows lots of clear thinking.This is also a great way to plan for pedometer steps later in the day. Perhaps a walk to the coffee shop or lunch place, pick up the kids, to the bank and to pick up the newspaper.
Just as a long drive to work can be an advantage- use this time to transition from home to work, partition home and family problems in a “later” file, review your mental ‘to do’ list for today’s duties- so a walk before work or other commitments which will benefit from forethought (and what doesn’t?) can do the same. The walk can act as a switch, alerting your brain that you are now seriously intending to get busy.
In the past it may have been that first cup of coffee or tea, a ciggie, reading the newspaper, etc. These are all transition rituals which allow your brain to switch from one mode of response to another. Now that you are a pedometer steps person it can be a short starter walk.
This doesn’t mean giving up pleasurable habits unless they get in the way of your well being. It is better to have a number of positive triggers which allow you easy phasing into and out of particular mind modes which best suit different tasks. For instance if today is to be a hands on creative day then relaxing, preparing my right brain for success helps me be ready straight away. This saves time.
Walking can be one of these positive triggers for you. It has additional advantages by adding to your pedometer steps count.
In these small walks much time can be saved by combining tasks.
Enjoy the challenge of finding the way to walk 10,000 steps and achieve more than ever in any one day, every day.
At Pedals & Pedometer Steps we support a feel good approach to walking for weight loss. Knowing that a holiday and lots of chocolate are on the menu how to get the best on both fronts?
Planning!
Are you up for it? My planning started before today but it’s not too late. Decide how to fit both activity and moderate Easter indulgences into the weekend. The ideal starting point: you’ve been eating less and walking, shopping, cleaning house a lot, in anticipation of events to come. Clothes are looser as a result.
To come out of it better off than today, use the Pedometer Steps way. Some tips for a Happy Easter!
Easter eggs- plan to give away most of them! Keep only dark chocolate eggs and plain bars. Avoid the filled, milk chocolate and elaborate. Make yourself new friends at work or church by ‘donating’ them to morning tea, or give to your grandkids, but preferably people outside your house.
At your home, if you have visitors over Easter, plan to substantially change the emphasis. Make alternate gifts or treasure hunts for the children- perhaps bunny rabbits stuffed toys.
Think differently about the food. In most families there are many ’special’ needs. While it is difficult to anticipate every dietary need, it is possible to make some foods optional. For instance, have fruit for the table after the meal, not cheese and biscuits.
Pretend this Easter is one which you want to be a celebration and at the same time be appropriate for a health check up the next day! I am doing this- the amount of food to be eaten by anyone is up to them, it is self selection or buffet style. My brother had a work health check the day after a visit once and it was amazing the changes that could be made without lessening the enjoyment.
Provide activity options other than television and eating or drinking. It becomes easy to eat less, and be less affected by what you eat when there is the Wii or walking, and cleaning up the kitchen to do.
If any of this is unattractive for your idea of Easter then start preparing now for next Easter. A major part of the ‘battle’ is your thoughts. Decide that you want to change the way you enjoy Easter. Wear your pedometer, count pedometer steps, find ways to add more steps into your day, walk somewhere you wouldn’t normally if you can, etc. Create Easter your way. Change your idea of what is fun.
Hoping for a healthy, happy Easter & good news after,
Start Walking, Get Running, and Lose Weightis filled with common sense strategies for managing the food you eat and simple but very effective exercise plans that ease you into shape.
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