WEBVTT - 1000 more steps

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<v Speaker 1>Welcome to Before Breakfast, a production of I Heart Radio.

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<v Speaker 1>Good Morning, This is Laura. Welcome to the Before Breakfast podcast.

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<v Speaker 1>Today's tip is to boost physical activity just a little

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<v Speaker 1>by aiming for a thousand more steps per day than

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<v Speaker 1>you are used to getting. So, the fitness industry has

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<v Speaker 1>done an amazing job of making the goal of getting

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<v Speaker 1>ten thousand steps a day seem like the be all

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<v Speaker 1>and end all for a healthy lifestyle. But the ten

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<v Speaker 1>thousand step goals specifically isn't really supported by research. I mean, sure,

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<v Speaker 1>being active is good for your health, and you can

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<v Speaker 1>stack the studies showing that for miles, but the specific

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<v Speaker 1>ten thousand step target isn't one derived by research in

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<v Speaker 1>the sense that they had some people walk nine thousand

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<v Speaker 1>steps a day and some walk ten thousand steps a day,

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<v Speaker 1>and the ten thousand step people just shown with radiant

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<v Speaker 1>health compared to the others. It is just a nice, big,

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<v Speaker 1>round sounding number, that is all. So if aiming for

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<v Speaker 1>ten thousand steps either isn't feasible or isn't particularly motivating

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<v Speaker 1>to you, what could be well? One option is to

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<v Speaker 1>aim for one thousand more steps per day then you

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<v Speaker 1>are currently getting. This will be pretty doable, and the

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<v Speaker 1>more time spent up in walking, the better. This challenge

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<v Speaker 1>raises a few issues, of course. I mean first, how

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<v Speaker 1>do you know how many steps you are getting per day?

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<v Speaker 1>You can get a fitness tracker or pedometer pretty easily

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<v Speaker 1>these days, but many of us have been walking around

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<v Speaker 1>with one inadvertently. The iPhone routinely tracks steps taken in

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<v Speaker 1>the health app. Just tap the little hurt icon and

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<v Speaker 1>it will come up. If you haven't been looking at

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<v Speaker 1>this app. It is a bit of an eye opener

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<v Speaker 1>to see all your daily steps recounted for as long

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<v Speaker 1>as you have owned the phone. Wow. Possibly a little creepy,

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<v Speaker 1>but also useful. And perhaps you don't carry your phone everywhere,

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<v Speaker 1>but you probably have it with you a lot enough

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<v Speaker 1>to know about how much you move around, and certainly

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<v Speaker 1>often enough to see if this number changes. So look

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<v Speaker 1>at your usual tally and then figure out what one

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<v Speaker 1>thousand more steps would be. Then figure out ways to

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<v Speaker 1>get more steps. One thousand steps turns out to be

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<v Speaker 1>only about half a mile, so it won't be hard.

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<v Speaker 1>Park a little further away, take the stairs instead of

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<v Speaker 1>the elevator, use a bathroom that's farther away from your desk,

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<v Speaker 1>go for a walk on your brake. If you are

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<v Speaker 1>working from home, you could walk around the yard, or

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<v Speaker 1>even do something that seems a little silly, like taking

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<v Speaker 1>the trash cans back up from the curb one at

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<v Speaker 1>a time on trash Day instead of doubling up go

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<v Speaker 1>return a few items to their homes. You might also

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<v Speaker 1>consider how you could change your environment to increase your steps.

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<v Speaker 1>It has been fascinating to me that since moving to

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<v Speaker 1>my new house, I have wound up taking about two

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<v Speaker 1>thousand more steps per day than I was taking in

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<v Speaker 1>the old house. Some of that is unpacking, which will

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<v Speaker 1>go down over time, but there are more stairs and

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<v Speaker 1>the rooms I use frequently are more spread out. My

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<v Speaker 1>office and bedroom are on the opposite side of the

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<v Speaker 1>house from the kitchen, whereas in the old house they

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<v Speaker 1>were on the same side. It's not a lot of

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<v Speaker 1>steps each time, but it does add up, as does

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<v Speaker 1>the longer walk to where we park our cars. It

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<v Speaker 1>is not right by the entrance as it was in

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<v Speaker 1>the old house. Now I am not suggesting you move

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<v Speaker 1>to get more steps, but it's worth thinking about changing

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<v Speaker 1>the rhythms of daily life. You could decide that your

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<v Speaker 1>favorite coffee shop is the one that's a little further

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<v Speaker 1>from your office. You could decide that you enjoy going

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<v Speaker 1>to the bigger grocery store, which means more steps down

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<v Speaker 1>the aisles. And you could decide that it might be

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<v Speaker 1>safer to walk your kids to the bus stop on

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<v Speaker 1>darker mornings, which means you are doing more walking, maybe

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<v Speaker 1>with your dog. There's a reason dog owners tend to

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<v Speaker 1>be more active. Someone has to take the dog out,

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<v Speaker 1>whether you want to or not. The environmental requirements change,

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<v Speaker 1>and so you change to be more active too. If

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<v Speaker 1>you increase your steps per day, I'd love to hear

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<v Speaker 1>how you do it. You can let me know at

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<v Speaker 1>Laura at Laura Vanderkamp dot com. In the meantime, this

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<v Speaker 1>is Laura. Thanks for listening, and here's to making the

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<v Speaker 1>most of our time. Hey, everybody, I'd love to hear

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<v Speaker 1>from you. You can send me your tips, your questions,

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<v Speaker 1>number four then breakfast p o D. You can also

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<v Speaker 1>with all the letters thanks so much. I look forward

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<v Speaker 1>to staying in touch. Before Breakfast is a production of

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