Now that you’re on the fifth day of the 10,000 Step Wellness Challenge you may have some questions about the challenge itself so hopefully this post answers some of those questions.
Do I need to really get 10,000 steps a day?
That should be your goal. You may have to build up to that number depending on what level you were at when you started the challenge. I had about 10 straight days of getting 10,000 steps about a week before I started the challenge and that trend continued until this Saturday when I had to attend a wedding. Now that the streak is broken I’m focusing on still getting more than 70,000 steps for the first week of the challenge (October 1-7th). So, your goal is to try to hit 10k a day and if not – don’t freak out – life can get in the ways some times. You always have your back-up goal of 70k+ a week or 280k+ for the month. Here is a great research paper (abstract) showing the importance of 10,000 steps a day that you should take a look at. You can also take a look at this paper as well.
What does my waist-to-hip (WHR) data mean?
There are many different measurements that you can take to get a snapshot of your health (like percent body fat and/or lean muscle level). The WHR is one of the easiest ways to do this. There was a study published in the Journal of the American College of Cardiology (2007), by researchers at UT Southwestern Medical Center. They found that people with a larger waist-to-hip ratio may be at increased risk for heart disease. The research evaluated the association between different measures of obesity and the prevalence of arterial disease.
“Our study shows that people who develop fat around the middle have more atherosclerotic plaque than those who have smaller waist-to-hip ratios,” said Dr. James de Lemos, associate professor of internal medicine and senior author of the study. “The risk was the same for both men and women who develop abdominal fat.”
Why no diet? Why are you having us monitor our daily added sugar?
Diets do not work long term. One of the easiest ways to start looking and feeling better is to cut back on added sugar. Monitoring your added sugar will also improve your blood glucose level which for many people is typically elevated. Americans consume more than 130 pounds of sugar over the course of a year and some reports even say its more like 3 pounds of sugar a week. The American Heart Association recommends that women consume no more than 6 teaspoons and men no more than 9 teaspoons of added sugars per day. Keep in mind one can of Coke has more than that! The amount of sugar Americans are consuming a day is closing in on 500 calories a day. Do you want to change the way you look and feel? Want to lose an inch around your waist or hips? Then cut back the added sugar to no more than 150 calories a day for men (which is 38 grams a day) and 100 calories a day for women (which is 25 grams a day). A great app that I’m using to help me, among other things, monitor what I’m eating and drinking is called Nudge – check it out.
Keep up the great work! Stay focused and you may have to sacrifice a bit but that is what it takes to change the way you look and feel. If it were easy everyone would look good and sadly that is not the case. Let the 10,000 Step Wellness Challenge enable you to increase your activity level, change your body composition and give you more energy!
Please checkout My Flipboard site and my 10,000 Step Wellness Challenge Magazine – content is added each day for all participants of the challenge.