Get up and MOVE!

Get up and MOVE!



Both physiologically and structurally the human body is engineered to move. If we incorporate functional movements in our daily routine (walking, running, squatting, etc.…) that our bodies are designed to do--amazing things happen. Bones and muscles become stronger, blood circulation, metabolic efficiency, and respiratory health ALL improve. These are just a few of the positive adaptations your body will make. However, Americans are moving less now than ever before. The obesity epidemic and other illnesses related to sedentary life styles are at an all-time high.


The U.S. government recommends adults get 2.5 hours of moderate intensity or one hour and 15 minutes of vigorous intensity activity, or a combination of both each week. If you break it down further that’s 21 minutes of moderate intensity or 10 minutes of vigorous intensity activity per day. Seems attainable, right? According to a recent study by the Center of Disease Control 80% of Americans aren’t hitting these U.S. government’s recommendations. There’s an overabundance of reasons why Americans aren’t moving enough throughout the day but one major reason is lack of awareness. If weight loss or improving your health is the goal, monitoring and tracking the steps you take within a day is a great place to start. The golden number is 10,000 steps in a day, but if that seems unfeasible, start with a number that pushes you a few steps out of your comfort zone and build on that. For additional support, there are countless activity trackers on the market that can be used to your benefit when tracking steps.


Tips to monitoring and tracking steps:


  1. Write down daily, weekly, and monthly goals.
  2. Break up the steps throughout the day. If 6,000 steps is your goal, break it down to into segments: Morning: 2,000 steps, Afternoon 1,000 steps, Evening 3,000 steps = 6,000 steps.
  3. Incorporate family and friends when you go on walks. Share with them your goals and what you are wanting to achieve.
  4. Whenever possible, park the car further! At work or the grocery store, find that parking spot that will require taking those additional steps.
  5. Take stairs!
  6. Track steps daily and increase steps on a weekly basis.  

Authored by: Gus Haugen

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