Next Steps... All 10,000 of Them.

I don't think I can claim baseline anymore.

I've been using my Fitbit--and the app that goes with it--for nearly three months. This has given me plenty of data to start looking at my health habits and what may or may not need to change.

Of course, the simple act of tracking my steps, and logging my food and activities, means I've been making small changes from the get-go, just based on the day-to-day info the FitBit gave me. Never a true baseline when you're analyzing yourself. ;)

Here are some things that Fitbit has brought to light:

My step-count is still up and down depending on the day, but I've noticed that over time, the degree of fluctuation has become smaller, and this summer I've been able to hit 10,000 or close to it more often.

Taking care of my niece and her dog was the easiest way to ensure 10,000 steps. When I was taking care of P, we'd often go for a walk in the morning and in the evening. The other aunty and I found this held much benefit for all four of us.* Admittedly, it's taken some concerted effort to get to 10,000 steps outside of those two weeks. More on that in a bit.

In terms of food, I've learned that I eat most of my calories at lunch.
I've learned that Timbits have less calories than I thought.
I've learned that cookies have more.

I've also learned that in general, my calorie intake is about half-and-half; half the time I go over what Fitbit deems to be my ideal daily intake, and half the time I'm under or "in the zone." I don't have big ambitions to lose weight; I'm at a healthy weight as it is--I would just like to keep it there. When I'm over the recommended intake for the day, it's generally only by about 100-150 calories. Which is kinda reassuring, if mildly aggravating. But by the time I'd be logging my bedtime snack at 11pm, I'd be in no position to go for a 20-min walk around the neighbourhood; I was ready for bed.

In terms of what I'm actually consuming...

• I am right on par with the recommended consumption of sodium (I actually thought I'd be way over).
• My average potassium intake is significantly below the maximum (I only consume about 1/4 of the max).
• My calcium intake is about half of what it should be. Hmm...
• My sugar intake is about 4x what it should be (not good, but still better than I thought it would be, believe it or not; I have a wicked sweet tooth).
• I'm somewhat short on fibre.
• My cholesterol is really good.*

So, overall, not a bad 'report card.' But it's got me thinking about improving and maintaining, especially with autumn coming--back to sitting at a desk, and eventually, the cold, dark days of winter.

I've stopped tracking my meals, because the overall quantity I'm consuming seems to be okay, and it's actually quite the time-consuming commitment to log everything I put into my mouth. I need to consider my sugar and fibre intake, but I'm going to look at that more in terms of what I'm eating, not how much.

What I want to focus on first is my step count. Like I said, it's been... challenging to get to 10,000 steps each day without a child, a dog, or trips to big-box stores.

I've conquered embedding small amounts of extra steps here and there. I park further away from buildings. I choose walk-in over drive-through banking. I pace the house while I brush my teeth.

I notice the benefits of walking more, but it hasn't become routine. I still compare. Would I like to take a half-hour walk, or spend a half-hour in my hammock with a good book? Or put in a half-hour of overtime that I can flex later to travel? Or take a half-hour nap because I'm not a morning person and this morning kicked me in the butt? ...The walk doesn't always win. And I even like walking! I think--in part--I'm stuck in a mindset of needing a more tangible purpose in my walking--catching up with a friend, taking books back to the library, an organized photo walk. I need to start reframing the activity so that I view increased health and wellness as the tangible purpose that it actually is. And so begins my challenge.

What do you do to increase your steps? Perhaps I'll try those ideas
too.






* we may have parodied Charlotte Diamond's Four Hugs a Day with, "two walks a day, that's the minimum..." as we strolled down the trail!
** My doctor once told me once that my cholesterol levels were "enviable." Apparently, they still are.