David Bennett
 At work, new students usually ask me, "what is that black box on your belt?" This serves as an opportunity for me to explain to them what a pedometer is. They often follow up with the question, "why do you need a pedometer?" I usually tell them it is because I like to be active and get a lot of exercise, and the pedometer helps me do this. By the middle of the year, the kids are always asking me how many steps I've gotten at that point in the day. It really is a kind of conversational piece, but for the serious dieter, it is an essential aid in weight loss. For those of you who might not know what it is, a pedometer measures the number of steps a person takes in a day. More expensive ones also calculate mileage and calories burned, based on parameters you program into it. Pedometers are a nice way to keep track of your daily activity level. I think every dieter should get one, at the least to accurately know how many - or how few - steps you are getting in a day. Experts recommend getting at least 10,000 steps a day for weight loss and weight maintenance. Based on my stride, that's walking about 4.5 miles a day. I have heard some claim that if you reach this 10,000 number, you will certainly lose weight. While I don't believe this is always true (because some people make up for the extra activity by eating more), 10,000 is a good goal. Personally, I try to get at least 10,000 steps a day, every day, not including intense aerobic exercise. The reason I don't count my aerobic exercise in my steps is that I want aerobic exercise to be kind of like "extra credit." The most steps I ever took was around 22,000-24,000, when I visited Washington D.C. with junior high students last year, and at the National Catholic Youth Conference in 2007. I walked over 10 miles these days, if I recall correctly. I was on the move constantly. However, nothing could beat teaching kindergarten, which I taught as a substitute teacher frequently in 2005. I regularly took 12,000-14,000 steps on these days, before even leaving work. You sure have to move a lot to keep up with the young kids! My Second Weight Loss Tip, Move Every Chance You Get, is related to this post, and I recommend reading it too. In that post, I suggested that one key to losing weight is being active constantly. Below are some of the tips I listed in that post. |
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- Take the stairs instead of the elevator.
- Instead of circling around looking for a parking spot at a store, park as far out as possible, and walk.
- When you go shopping, keep moving in the store, and move quickly; also avoid leaning on the cart for support.
- Walk to stores, places, etc, that are within walking distance.
- Get out and do activities with family and friends; In other words, choose family activities that actually, well, require activity (for example, you could go to a pumpkin patch to pick pumpkins, as seen in the photo).
- Stand and move at work (you may have to get creative, depending on your line of work). As a teacher, I try to move a lot when I teach; it keeps the kids interested and allows me to burn more calories. During planning periods I try to take multiple trips to run errands instead of one.
- When waiting for someone or something, don't sit; get out and walk.
- Pace while you talk on the phone or do another activity.
- Get creative!! Come up with your own ideas and put them to use.
In conclusion, wearing a pedometer gives you precise control over your activity level, and allows you to gauge whether or not you need to be more active on a particular day. Additionally, wearing a pedometer may shine the light on just how inactive you may be during the average day, acting as a motivation to move more!
Tip Number Fifteen: Drink Water
More Weight Loss Tips from David
Weight Loss Ideas and Resources at Life in Your Years
Disclaimer: These tips reflect the insights of one or more individuals about weight loss and other issues of health. These insights are based on personal experience and scientific research, to help you live a life of greater wellness. They should not be construed as medical advice or the services of a dietician. Before beginning any weight loss or exercise program, you should consult a physician.
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