Monday, April 6, 2009

One step at a time to healthy weight lose and better health!

Do you want to lose weight or gain your health back? Becoming more fit is the answer and a pedometer is a great way to start. Here's some facts to get your attention. The average adult gains two pounds a year starting at about age 30. By age 60 many would have gained 60 pounds. According to the Center for Disease Control (CDC), 2/3 of the adults in the U. S. are overweight or obese.

The CDC refprts that only 45% of Americans get enough physical exercise (at least 30 min. of moderate exercise daily).

Experts say that approx. 90% of Americans could prevent weight gain just by balanacing the number of calories consumed and calories burned by 100 calories a day. One hundred calories is a reasonable and acheivable goal for most everyone to do. Simply decrease your food servings by 4-5 % or walk and extra 15-20 min. a day. A recent analysis done by the AMA concluded that people who use pedometers increase their physical activity by about 2,00 steps a day, which is about a mile. These people also seemed to lower their blood pressure more and lost more weight. Using a pedometer seems to increase motivation for more physical activity.

For those who don't know what a pedometer does, it digitally counts each step you take. There are a variety of models and price ranges. Depending on what you want, you can get one that simply counts the steps you take to the high tech models that calculate calories burned and count your heart rate. They are carried at most pharmacies, fitness shops, and discount stores. It is worn on your waistband, over the midline of one leg. Be sure you wear it on the same side each day and that you record the number of steps taken each day and reset it to zero each day.

In the beginning it is a good idea to assess your current activity level by counting your steps for several days and calulate teh average, making it easier to calculate your average. This also makes it easier to measure your progress. A great goal to have is 10,00 steps daily, and to try to add 500-1,000 steps to your total every day or two until you hit 10,000 steps a day.

So let's lace up those walking shoes, grab that pedometer and start walking! For those of you who say you don't have time or don't have a good place to walk, you can walk in the hallway, take the stairs, or make a quick trip or two across your parking lot. Remember that you are the only true obstacle standing your way, believe that you deserve a healtier, more fit body. Better health not only affects your physically, it makes you start to yourself in a more vibrant light.

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