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 The Low Carb Luxury Online Magazine   Netrition
    July 2005    Page 4       > About LCL Magazine     > Cover Page      > Inside Cover    Feature Pages:   1   2   3   4   5   6   7   8   9   10   11  12     

Feature Articles
 The Magic of 5-HTP
 All Scream for Ice Cream!
 It's the Calories, Right?
 Measure Your Progress
 Binge Eating: Why?
 Summer Berries!
 DIY French Manicures
 Make Your Summer Spicy
 Recipes from Dreamfields!
 Cookout Time!
 Make an Apple Cheesecake!
 Kitchen Tips



 Jonny Bowden Solutions

                Measure Your Weight Loss Progress by Debbie Judd, RN
                              "The doctor of the future will give no medicine,
                                     but will interest his patient in the care of the human frame,
                                 in diet, and in the cause and prevention of disease."
                                                                                Thomas Edison

10,000 Step Program We all know that one method to improve our health or lose weight is by increasing our activity level. For some, this straightforward concept is easily adopted but for others, it's not that simple. Finding the time, no one to watch the kids, being out-of-shape to the point where we can't exercise, painful joints or muscles, it's too much work: all reasons not to engage in an exercise program.

Over 67% of the American adult population is overweight or obese. The obesity rate of children is climbing exponentially. The majority of these individuals do not engage in any kind of physical activity, which results in being not only "over-fat" but also in poor cardio-vascular health-a double edge sword.

In an effort to get America moving, the American Diabetes Association has created the 10,000 Step Program to engage individuals in the most fundamental movement necessary for living-walking. Walking is something we can all do without the potentially detrimental effects of more intense exercise programs: strained muscles, joint pain, and stressing the cardio vascular system.

What are the benefits of a walking program?

A walking program will get your body moving. While walking is easier on the body, it can be as beneficial as running to help lose body fat. A recent Duke University study, lead by cardiologist Dr. William Kraus found that sedentary overweight men and women, while walking or running for 30 minutes a day or 12 miles a week over an 8 month period, lost both body fat and weight without changing their diet. The study also showed a clear relationship between the amount and intensity of walking or jogging to the improvement of health conditions such as diabetes, central obesity and high blood pressure. In this case, more is better.

While not everyone is able to engage in an intense program, the premise is to just get moving. Just 30 minutes per day, most days of the week is a good place to start. 30 minutes of walking at a pace of 5 miles per hour will burn approximately 285 calories. If not able to complete 30 minutes of exercise, start with just a few steps per day and add as you are able. Although the ADA's 10,000 steps per day program exceed the Surgeon General's current guideline of 30 minutes of exercise 3 days per week, it's a good goal to set. 10,000 steps a day for one week will burn between 2,000 and 3,500 extra calories. The focus of a walking program is to incrementally work towards adding additional steps through general daily activity and planned walking sessions.

How do I monitor my progress?

Pedometers have been used by the Japanese for about 30 years to monitor our naturally active lifestyles from centuries ago. The research community and now the public are beginning to recognize the command these little instruments have on motivating individuals to increase their activity level.

Pedometers are small, simple and economical devices used to monitor steps taken in a day. They are attached at your waist and have an internal lever mechanism that detects the movement at the hip and translates this into steps. Simply clip the pedometer to your waist or belt first thing in the morning and walk away.

How many steps should I take per day?

The average person walks about 3,000-5,000 steps per day. The "first step" to increasing this number is to determine how many steps you take on an average in 10 minutes while wearing your Pedometer. Calculate this measurement for at least 5 days. Then multiply this number by 3-6 (30-60 minutes of activity) and determine how much you want to increase your walking program per day. No need to shoot for your ultimate goal at first. You will be there soon enough. In the beginning, set a preliminary goal that is about 2,500 steps above your current level.

Gradually work up to your goal by increasing the number of steps you take each day by 300-600. Your Pedometer can be used as an indicator throughout the day to make sure you are on track.

There are approximately 1,892 steps in a mile. 10,000 steps = about 5.25 miles. To achieve better health, strive to take 10,000 steps per day. For weight loss purposes, work up to 12,000-15,000 steps per day. Individual variance occurs depending on your step length.

The recipe for success:

Share your walking program with a friend. Research indicates that a commitment to another, along with the Power of Ritual will increase the likelihood of complying to your program-forever. Show your Pedometer to others and ask if they would be interested in being involved in a healthier lifestyle. Schedule walks during lunch breaks, walk your dog around the park, involve your children in your program. Engage others in the gift of health. It's about moving your body and begins with the first step.

                                                           Debbie Judd, RN

Copyright © July 2005  Debbie Judd, RN and Low Carb Luxury



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