Plan for your summer months of pedometer steps. You know your climate and if it includes hot and humid then unless you’re experienced at walking and being active in the heat it is a good idea to think of alternative ways to exercise in comfort and with limited heat exposure.
Consider your options: a gym or indoor activity center, preferably air conditioned if you live in a hot or humid climate is perfect for those times when you must exercise in the heat. Alternatives such as air conditioned corridors of hospitals or office buildings, shopping malls and airports may suit your circumstances. An obvious option which I use is to walk at cooler times of the day. This is not always viable because of personal circustances or because the weather just never gets cool!
Wear your pedometer! With less clothing in summer it is more important to have a safe, secure and attractive, pedometer. This is important more to some than others.
Walking shoes-protection for your feet combined with temperature control, is an important combination. “Good” old fashioned walking shoes can be heavy and hot, leading to the popularity of the new style walking sandals or slides. It can take a while to get accustomed to a walking slide so don’t be turned off before trying if you can afford to test them.
Pedometer steps walking done on a beach can be beautiful at the right time, but generally not in the middle of the day when the sun is burning at its maximum and the sand is both hotter and reflects more heat. If this is something you can do a bit of for your regular pedometer walks then use and take sun screen, protective clothing and hat, sunglasses and flip flops, as well as replacing water lost through sweating regularly. Walking in soft sand or shallow water is fantastic exercise so do this as much as you can if you have the option.
Carry sun screen at all times. I prefer the roll on types (with maximum SPF) because they are easier to use when juggling bags etc.
When walking outside consider the surface you are on. White concrete can be very hot. Grass paths and shady routes are great at this time of year.
Pedometer steps is an activity based program so it relies on you choosing active options throughout your day. Your pedometer steps tally will be constantly increasing as you choose to take the ‘harder’ options such as walking to work, the bus stop or church. This often works better in some seasons then others so again look for inside options including the Nintendo Wii or exercise DVD. The local gym can supply classes or a treadmill.
Gym membership can be a real asset although casual use of a gym is also a good back up for those days when consistent hot weather means you need easy alternatives to prevent the “excuse creep of bad weather” causing decreased average pedometer steps. Don’t let the weather stop you from living your weight loss dreams!
It is worthwhile finding the right gym for your current circumstances. Membership options and flexibility changes all the time. I have found over the years that regularly checking what is new or changes to the options often reveals other alternatives to try. Your needs may change or the gym may have become more attuned to your unique requirements. Maybe suggest changes to the structure which might benefit a pedometer steps approach.
Be prepared for summer as walking for weight loss is a lifestyle and as such needs consistent availability of real pedometer steps counting options.
Walking and counting pedometer steps is the new wave of lifestyle management for busy overweight people. Tip 1 at the end of this post will start you on your way. Return to this blog for regular tips to help sustain this process.
Too much to do and too much on your mind? Neglecting your diet and exercise needs is by far the easiest strategy and the one you have applied for most of your adult life. Perhaps you keep yourself going by eating favorite foods?
While those counting pedometer steps includes all sorts of people there is a special attraction for the mature and long under-exercised, struggling in some way to live that wonderful life they once dreamed about. It may be that there is a higher force such as a doctor or spouse directing the decision but on the whole this program worked because, your commitment to change over rode the past.
This means being willing to give up those past lifestyle choices that seemed indisputably the ‘best’ or the only possible ways of doing things.
There ’s a clear path for living an active fulfilling life. Pedometer steps counting becomes an established habit in your life, encourages you to take up active options during every day, rewards you with a success mentality when you achieve the targets, and increases your fitness and weight loss.
It is a path because depending upon where you start as in the regular exercise you do and the diet you eat daily, will be the speed of both your walking and your trimming and weight drop.
The series of small successes such as achieving your daily pedometers steps’ target helps with the motivation you need to keep on the program.
Tip 1:
Look for the greatest personal character traits which have supported you in your most successful moments in your life.
For instance, if one of those is the birth of your child, transfer the best aspects to your own re-birth as an active vital person. Pregnancy was required before that baby arrived. Some sail through these 40 weeks and some don’t. Either way it is necessary. Then the work really started but it was a love process.
The positive expectation you felt looking forward to the birth of your child is needed for this activity and pedometer steps process that leads to a fabulous lifestyle.
Pedals & Pedometer Steps is an advocate of the new wave of greater expectations for a better life based on activity and weight loss. We will continue featuring the techniques, tools and systems which enable most of us to find ‘more’ in our lives!
Pedals & Pedometer Steps has lots of ideas for making pedometer steps a regular part of a health conscious and active life. The level of activity will depend a lot upon your expectations and the time available in your life.
We talk often about the necessity to include walking and other regular types of activity into your day. Blend it and your other commitments into your lifestyle so the easier it is to meet your goals as a whole, the more likely it is that ongoing weight loss and well being will be achieved.
This can take some persistence. Pedometer steps counting is not every one’s favorite topic. Do yourself a favor and don’t make others who aren’t interested endure your enthusiastic monitoring of steps and activity. Just don’t talk about it unless they are also doing it or like to encourage and support you with increasing your pedometer steps.
As walking or activity based weight loss or management is an ongoing and vital part of your life strategy it has to be as important as other well being tactics. If this is not a shared interest with other family members or loved ones, simply don’t share it with them! It doesn’t need to be intrusive in that sense. There are other ways for you to talk, blog, forum, tweet about your walking and weight loss experiences.
Volunteering is one way of bringing activity and walking into your life without forcing it on your family and friends.
Initially when walking and counting pedometer steps becomes a focus for you it is often attractive to other people, friends or acquaintances. Spontaneous suggestions for joint walks or outings are made with the idea that both or several people can enjoy walking with you. As with many things in life one person’s walk is not always the same as another person’s idea of a walk.
A friend had the embarrassment of watching a new female neighbor struggling to keep up with the friend’s fast walking husband as he took off for an extended walk, much longer than the woman had expected. It was a good lesson because his ‘walking’ routine has become a shared joke, and the neighbor was discouraged without offense from wanting to join the man on his daily walks.
One way to find companionship or interest while counting pedometer steps can be to become a volunteer for events which need walking related tasks performed. Often walking events themselves can need volunteers to walk between checkpoints or be of general assistance and this activity of course registers on the pedometer. Prior to the event leaflet distribution around relevant neighborhoods can be required and obviously this can be a fun walking opportunity.
This sort of activity-related volunteering requires some ‘out of the box’ thinking if you have only thought of volunteer work as helping the infirm or baby sitting. On the other hand some types of traditional volunteer work can involve action. How many pedometer steps would register for an action packed fete or other fund raiser? Instead of cooking get involved with selling tickets or setting up. Part of your weight problem may be that your normal choices in these situations add to your problem not your solution!
Calories burned walking when you walk 100 kms adds up to a significant calorie deficit and weight loss! This video is indicative of a fun attitude from these women doing the Oxfam Trail Walking Sydney for 2010. This fundraising program operates in several Oxfam countries around the world and exemplifies an opportunity for serious walking to lose weight people to combine fun, team work and philanthropy.
Pedals and Pedometer Steps recommends including activities to enhance your pedometer steps counting and to keep your interest alive for your pedometer steps program. This example of a special event walk demonstrates the opportunity to build pedometer steps and a walking to lose weight lifestyle.
Why is this such a good idea?
Pedometer steps counting is a great example of the tried and true method to not only losing weight but keeping the weight off once the activity level developed through walking for weight loss is continued as a lifestyle.
To develop your exercise or activity into a lifestyle choice requires building interest and variety, and friendships or family relationships into it. The charity or fun walk is a perfect opportunity to do this. What is appealing to me in this video is the fun attitude the girls have taken when recording the promotion. This Sydney event is in August.
The event began in 1981 as a military exercise for the elite Queen’s Gurkha Signals Regiment in Hong Kong, and has since grown into one of the world’s leading sporting challenges. Oxfam TRAILWALKER is a global event, taking place annually in New Zealand, UK, Hong Kong and Japan.
I was very excited to hear that the Gruve was developed with the help of the Mayo clinic. Reviews of differing programs and weight loss systems are everywhere. Readers of Pedals & Pedometer Steps blog will know I am always looking for an activity based lifestyle program for those who want a full and satisfying (long lived) life.
I”m a fan of the pedometer steps system because it is so versatile and is a lifestyle rather than an exercise program.
When this system is practiced the individual’s targets become independent of the accepted 10000+ pedometer steps daily for weight loss, and can alter according to the weight loss or well being status of each person.
Another aspect that appeals aboutGruveis that the depth of the system is attractive for use beyond the required weight loss itself.
Again, regular readers will know that I consider an essential part of permanent weight loss is the continuation of a modified form of the lifestyle (and exercise or pedometer steps counting) which achieved the weight loss.
Pedometer steps activity is a natural as it is easily integrated into most lifestyles.
Ever had that feeling of being in control of something, like your pedometer steps, and then ‘life’ gets in the way? Say you normally go to the gym at 6.30 am as its the only time you can fit it in. Something happens, or you just can’t get yourself out of bed, and you miss it. That’s it for that day. which is OK because it is normal to have a few mishaps which affect your schedule, unless you fall into that downward spiral where it can seem bigger than it is.
This is where a commitment to exercise can add to the pressure and keep us focused. Independence is great because the only one who can get you exercising the rest of your life is you but an independent person chooses the companions and systems which most help him or her to succeed.
When you participate in a group event that is put together with compatible goals in mind, there is an energy and synergy which can lift you over hurdles and remind you of the bright side of what you are doing. Far better than needing to persuade a loved one!
Walking every day is fabulous. It is something I really look forward to, and gives me a buzz, when I get the combination right. When I do it just enough to reach my goal pedometer steps, it acts as a catalyst then I am motivated and energized to do other things that day!
Your exercise program should add to your overall activity not be a substitute for it. For women with busy family commitments, the tiredness from starting a new exercise program, often becomes an excuse for not participating. The activity based 10000 steps a day weight loss program excels in this instance providing a format for individual needs to be met.
Pedometer steps counting is an exercise tool which perfectly suits men by taking the focus off weight loss, or health issues, and onto increasing the number of steps walked over time. This challenges and stimulates their competitive nature in a good way.
There is a freedom when joining a group especially designed to help reach a shared goal. Structure enough to achieve, freedom to meet your own schedule-
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.
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.
A Proven Walking or Running Plan For All Ages and Experience Levels...
Plan for your summer months of pedometer steps. You know your climate and if it includes hot and humid then unless you’re experienced at walking and being active in the heat it is a good idea to think of alternative ways to exercise in comfort and with limited heat exposure.
