I LOST SOME WEIGHT THIS WEEK!!!!
I am so crazy excited, friends! We have been at this for a month now and even though we have had some motivation struggles because of our faulty scale, we are on track with our 6 month Spouse Fit Challenge…. and I am in the lead!
Megan: 207.2 (-5.4 pounds)
Craig: 222.6 (+2.6 pounds)
I was hoping to lose more than 5 pounds the first month, but I’m not letting it get me down. I’m feeling better and my clothes are more loose, so we’re certainly headed in the right direction! Craig has really been struggling, but he is ready to go full speed ahead next week after a trip out-of-town. He wants to get on a regular work-out routine and I’m all for it!
Since so many of us are slightly addicted to our fitness trackers, I thought it would be fun to share a list with you of some easy ways you can increase your step count! I hope it helps as many of these ways have sure helped me!
I’m sure you’ve noticed, Fitness trackers are all the rage these days. Ask anyone who’s wearing one “what are your steps today?” and chances are they’ll be able to tell you immediately. Most of these trackers are set up by default to get to a goal of 10,000 daily steps. But have you ever wondered why 10,000? I did!
The number 10,000 is actually significant in a few ways. First of all, it is a rough equivalent to the Surgeon General’s recommended “30 minutes of activity” that we’re all supposed to get “most days of the week”. Meeting this mark has been proven to actually lower your risk of heart disease and diabetes, as well as decrease weight and lower your BMI (Body Mass Index: a height/weight ratio).
Secondly, 10K steps (for most people) is approximately 5 miles. If you have a desk job or lead an otherwise sedentary lifestyle, 10K steps is really hard to reach without some consistent effort on your part. This means that if you have a job where you sit a lot, there’s going to be a little more effort required of you in order to get up to that 10,000 mark. This promotes an increase in your daily activity which results in a higher calorie burn, decreased weight, improved mood, and multiple other health benefits. Oh yeah!
Below you will find 25 easy ways to increase your daily steps. My challenge to you is to select at least 10 of them and do them consistently for one week. If you do that, you will feel healthier, more active, and burn more calories!
- Go for a walk – Plain and simple… hear the birds sing and the motors hum.
- Walk your dog – You both will love it!
- Walk inside – Bad weather? Too cold? Try walking around your house.
- Get it yourself – Don’t ask someone to bring you something, get up and get it yourself.
- Walk and talk – Don’t just talk on the phone… walk and talk on the phone.
- Get up once an hour while you work – Set an alarm on your phone/computer and stand up/walk around every hour.
- March in place/ pace while brushing your teeth – 2 minutes of good stepping.
- Clean the house – Because who doesn’t have cleaning they could be taking care of?
- Play with the kids in the backyard – It literally makes their day!
- Go for a jog – Early mornings and lunch breaks are my personal favorites.
- Take the furthest parking spot – You’d be surprised at how many spots are available when you look a lot further away!
- Take the stairs – Elevator is always broken! Hoof it up the stairs! (Great leg/butt workout, also)
- Go on a hike – You’d be surprised what’s available close by.
- In the office – Don’t send an email or make a phone call. Walk over to a co-worker’s desk to ask a question.
- Do some yard work – Mowing, raking, trimming, weeding, pruning.., all great ways to increase activity!
- Use a bathroom as far away from you as feasible – “As feasible” being the operative phrase here!
- Play outside – Soccer, frisbee, catch… do what you love!
- Go up and down the stairs twice each trip you take – When you get to the top, turn around and come down before going back up.
- Walk laps around the playground – Instead of looking for the nearest bench to sit on, walk laps while your kids play.
- After-dinner strolls with family or friends – catch up with each other and work on your health.
- Do the laundry – Lots of walking to/from machines; bonus if it’s on a different floor!
- Form a workplace “walking group” and walk for 30 minutes on your lunch break.
- Wash your car by hand – No automated car washes with this one!
- Go shopping – even if you just look in windows, the mall is a great place to get steps.
- Buy an activity tracker – I love mine… it’s really encouraged me to get moving!
But of course, it is also important to rest. Make sure that you are balancing all this activity and motion with taking time in your day to be still and rest. Your body, heart, mind and spirit will love the balance!
Do you have any suggestions for getting more steps? I’d love to hear what is working for you in a comment below…