Week 9 26/2/17 – 4/3/17

This past week I have not managed to push my stats to where I would have liked them to be, instead of hitting between 55000 and 60000 this week, I have fallen slightly behind (and also fallen back on last weeks step total) to 48771 total steps for the week.  This is still not too bad, I’m hitting over 50% of the average recommended daily steps and hitting 6967 as an overall average.  I have not managed to get out at lunch times, the weather for the past week has not been too great, cold and wet, which has seen me take soup for lunch to work and put me off of going out at lunch times.

This week I am hoping to hit a step average of 7200 per day, any more will be a bonus!

How did you do last week?  What are your aims this week?

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Week 8 -9/2/17 – 25/2/17

Last week I said that I would like to push my average steps to around 9500 steps, I didn’t manage that but nearly maintained the steps I took hitting a grand total of 55133.  I’m not too unhappy about that figure as maintaining is better than being lots under.  Saturday and Sunday are still my most inactive days and I really do need to work at this to get these days to at least 5000 steps, doing this will see a huge improvement on my overall stats.  My best day was Tuesday where I hit 11064 steps though I don’t really know how I managed that as I can’t remember doing anything different to any other day!

This week I am going to try and maintain my steps to anything between 55000 and 60000.  Anything more will be a bonus!  And I will try and get out at lunch time for a walk too!

How did you do this week?  What are your goals for this week?

Fun Facts Friday

Today’s Fun Facts Friday post is looking at steps and stats!

How many steps could you walk a day?

On a day to day basis you have a possible 24 hours to take your steps, theoretically 8 of those should be rest hours, so for that lets deduct 8 from 24 which leaves us with 16 possible walking hours.  You can probably cover 100 steps a minute at a normal walking pace (not so fast that you are out of breath, or too slow that it could be classed as dawdling!) This means that you can cover 6000 steps in an hour.  So, theoretically, if you walked for 16 hours then you could take 96000.  This sounds really impressive but is based on taking the same number of steps for the total amount of time which is not really possible, we humans can tire easily!  The calculation does not take into account the terrain or whether it is up hill or downhill, and unless you walk on a treadmill you will be changing speed due to the terrain.  And lastly, the calculation does not take into account comfort stops (re-fueling, drinks, rest or toilet breaks).

What is the measurement of a step?

Your step measurement is different from person to person and will depend on how tall or short you are, taller people tend to have longer legs and therefore, longer strides.  To find your step measurement you will need to mark out 30ft on level ground and count your steps from one end to the other then divide 30 by your step count.  This will give you your step measurement. (You may want to do this 2 or 3 times and then work out the average of the readings).

How can I get to 10000 steps easily?

I’ll share with you a method that I have been using recently to try and reach my 10000 step a day goal 🙂  Its fairly easy and most people should be able to utilize this method regardless of job or activity/fitness levels.

I base this on 16 hours of the day…

In 16 hours I want to be hitting around 10000 steps which means in

8 I should be hitting around 5000,

I should be hitting 2500 in 4 hours

1200 in 2 hours

or 600 an 1 hour.  If you can attempt 600 an hour then you are well on your way to hitting 10000 steps!  🙂

How many steps would it take to get from earth to the moon?

It would take around 478000000 (thats 478 million steps) and would take around 79619 hours (nearly 10 years of continuous walking!) (http://trainlikeanastronaut.org/wttm )

Week 6 – 5/2/17 – 11/2/17

Last week I challenged myself to beat the previous weeks stat total which I have actually managed!  This weeks stats are 47405 total steps, nearly a whole days worth of steps more than last week!  Monday and Friday were my best days when my steps nearly hit 10000!  I have been trying to find ways of sneaking in extra steps which has really helped – using the toilet in work on the 3rd floor instead of the ones on the same floor as my office, parking further down the car park so I have to walk a bit further to and from my office, doing the tea run in work, pacing when on the phone and when waiting for things to cook…basically seizing any opportunity to move around!

This week I am aiming to better this score again, I averaged around 6772 steps per day last week, aiming for 7000 steps per day this week.  And now the evenings are getting lighter there is more opportunity to get out for a bit longer with Roxy so that should help me hit my target!

What was your total last week?  What are your aims this week?

Week In Review – Week 5 -29/1/17 -4/2/17

My weekly stats are still improving, this week I have taken a total of 42178 steps, an average of 6025 a day which is really not that far off my goal of 10000 steps per day!  I didn’t quite hit the target I was hoping for of 7000 steps a day but getting close isn’t so bad and I am really pleased that I have improved on last weeks step total and am hoping to continue moving my stats in the right direction.  Yesterday (Saturday) was my best day for steps and I achieved a total of 11031 without really trying or thinking about it too much, this was probably down to good weather and going out for a walk from my house to the local sorting office to pick up a parcel with Roxy, and then later my partner and I went to a local town for a walk around and some food out.

This week I am aiming to reach or better 7000 steps a day and by this time next week I hope to be reporting that I have bettered my weekly stats again!

What are your goals for the week?  Did you improve on last weeks stats?

Week In Review – Week 4 -22/1/17 -28/1/17

Well, I did it!  I beat last weeks stat total of 33249 and hit a new weekly personal best of 40492, an average of 5785 steps a day.  I’m slowly easing myself back into the swing of things and while I’m still not where I want to be I’m glad that I am making a progress of sorts step wise and moving in the right direction!  I have spoken about having an appointment with the Dr on Friday in last weeks Week In Review post, and have a low functioning thyroid so have been prescribed Thyroxine which should help with my tiredness and energy levels – I started taking them yesterday so we will see how they help.

This week I am aiming to average around 7000 steps each day (I managed 2 days last week of nearly 8000 steps) which should be achievable!  I think that the evenings getting lighter will help me to achieve this as I can take Roxy out for a bit longer when I get home from work now as I seem to have more evening now that has started happening!

What are your walking plans for the week?  What goals are you setting yourself?  And what have you achieved this past week?

How Much Is Too Much?

This is something I get asked over and over, “if the recommended step allowance daily is 10000 steps, then how much is too much?” or “how many steps is too many?”, and while we know that inactivity and little movement is a bad thing for our bodies there is not much written about how much is too much.  The daily recommended steps is set at 10000 steps per day, which can be achieved if you are aware of how much you move through the day and while there is set minimum it has been said that a sedentary person (like me, who’s job is to be sat at a desk in an office all day) will make between 1000 and 3000 steps in a day, some people, like my partner (who is a roofer) will easily hit 50000 steps or more a day.  I think the question should be rephrased as “How many steps is too much for me?” or maybe even looking at the question from the other side of the coin – “How many steps is too little?”.  Both of these questions have similar answers.

How many steps is too much? I think the answer lies within you and can be answered fairly easily by listening to your body and what it is telling you.  I know that I probably will not hit 50000 steps in a day without a huge struggle and effort, I know that my knees and legs will ache before I have even got half way to that amount.  I also know that I will be getting tired and thirsty, even when having a break. I know that it will take me more and more effort and determination to get up and carry on.  And I know that my recovery time, the days after hitting that many steps, will be long, and I will ache for a considerable time afterwards.  And having a prolonged recovery time will leave me inactive during that time frame, so would it really be worth it?

Similar can be said in answer to “How many steps is too little?”  Again, listening to your body will give you the answer you are seeking.  If you find that you have a lot of energy left at the end of the day and you feel like you have been sat down for too long then maybe you need to increase your activity levels and your steps.  There are lots of causes for irritability, anxiousness and not being able to sleep but sometimes, not having taken enough steps can be the cause.  If you think that you have taken too few steps in your day then try to add in activities that mean you take more steps, it doesn’t even have to be massive changes, things like parking your car further away from work or the shops, walking to different toilets on your break or going for a walk at lunch can increase your steps.

The big thing to remember with minimum and maximum steps is that we are all different, different in terms of activity levels during a normal day, fitness levels, even how we spend our time and all of this can have an impact on our steps.  It is now that I would recommend looking at your inactive day statistics, for me its usually a Sunday, my average steps falls around 2300, but on my active days then I can hit around 14000 steps.  Once you have found your minimum and maximum steps then you can work out an average that you can aim for day to day (to do this – minimum steps + maximum steps / 2), for me this would be 2300 + 14000 = 16300 / 2 = 8150, and as long as I hit around that figure regularly then I wouldn’t worry about minimum or maximum steps or concentrate too hard on what another person hits step wise.  We are all different so we need to embrace that!

Week In Review – Week 3 – 15/1/17 – 21/1/17

Last week I said that I didn’t mind how many steps I did in the week so long as I beat last weeks 33249 steps.  This week I have taken a grand total of 38445 steps so I did manage to do something good!  I’m still no where near where I would like to be step count wise but its a start!  Ive averaged 5492 steps per day which is over half my daily step allowance (I’m aiming for 10,000 steps per day!) I’m still struggling with lack of energy and feeling tired but I have an appointment with the dr on friday so will hopefully get my thyroid problems sorted which will have a knock on effect on energy and tiredness!

This week, again, I am hoping to beat this weeks steps and, keeping to a realistic goal, I’m going to aim for 40,000, hopefully this will be not too difficult to achieve!

What is your goal for the week?

Look Back to 2016

December’s stats were probably some of the worst that I have recorded since I started monitoring my steps per day.  I took a total of 186688 steps, this works out at an average of 6022 steps per day.  I hit 10,000 steps or over on 2 days this month, one of the days I totaled 14429 steps and the other 11877.  A lot of factors contributed to not achieving 10000 steps a day, or at least averaging that, the weather was one –  it was cold and wet, raining the majority of lunch times which meant I skipped a lot of my lunch time walks, then it was dark when I got home from work which impacted on Roxy and my evening stroll and our regular walking routes (the street and path lighting isn’t that good on our regular routes), couple all of that with not fully shaking off the cold I had in November and it’s not surprising that my stats slipped so low.  Christmas and time off from work also played a part in my average steps, over the Christmas break I was off work, we had family coming round and staying, or we were visiting family, and not really being as active as normal as sitting and spending time with family is more important.

I have enjoyed the past few months of being more aware of my steps and activity levels but I have also learned that it is ok to let them slip a bit for more important things (like spending time with friends and family) and I don’t think that in the darker months of the year that you should risk your health and safety to hit your target steps.  However I am keen to get back into walking at lunch times now I am back in work just to get the numbers back up a bit, after all, any activity is better than none (and I have a couple of pounds to loose from the Christmas festivities!).

It can be hard to get back to a walking routine, there are so many excuses your mind can make to your body about not going out, staying in, and if you let it, your body will listen and co-operate with your mind.  One of the ways I am going to get back into a walking plan is to factor in set periods of time to get out and about, half an hour at lunch is a great way to start, this first week back has been hectic (and Im sure most people will find it the same!) so I have set a date to start my lunch-time walks and I will be sticking to it.  I find once you have set a date, it is easier to overcome the minds excuses!  Once I get into a routine again, I will then start setting myself goals in terms of distance, such as  – how far can I walk in half an hour, monitor it and try to better it the following day.  Hopefully I can ease myself back into 10000 steps a day and will be back hitting target soon!

I am proud to have taken part in Cancer Research’s Walk All Over Cancer back in September and achieving an average of over 10000 steps a day.  Before this challenge I was unsure whether I would be able to do it and questioned myself about taking part, but I set myself a personal goal and I achieved what I set out to do.  I am hoping to take part in this again in the future and will be looking for people to join me on the way if and when I do!  I have also realized 10000 steps can be a lot easier to achieve if it is broken down into chunks during the day rather than attempting the majority in one go.  I am hoping to hit 10000 steps more often this year!

I haven’t made any resolutions this year but have set myself a goal of taking more steps this year than last year and I am aiming for at least 10000 steps a day for 80% of the year!  What walking goals or resolutions have you set yourself?

I am no longer going to be sharing my daily stats to this blog, I have set up an Instagram specifically for my daily stats (you can follow me @tenthousandsteps2016 ) but I will be posting how I have done weekly and share my highs and lows with you each Sunday!  If you would like to see how I have done this first week then come back to read my Week in Review on 8th January!

The Blog Has Landed on Instagram!!!

It’s true!!!  Just search @tenthousandsteps2016 on the Instagram app and you will find us!  The plan for Instagram is to share my stats each day, things I find on my walks and photos that will be coming up on the blog!  It is my way of sharing with you and connecting in a different way that will support the blog and it’s content!

So, head over to Instagram and add the blog!  @tenthousandsteps2016 🙂

Now for yesterdays stats…how did I do?

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Still not back to full health but my steps seem to be heading upwards!  🙂