Category: Motivation

7 ways to get more steps

When I started out my step counter was set at 3,000 steps. I wasn’t making that most days.

But I wanted to do this, so I made myself reach that magic number, even if it meant pacing the bedroom before bed. This probably isn’t conducive to great sleep or maybe it is. What most astounded me was the recommendation that people should be getting 10,000 steps a day. 10,000? On what planet?!

Fast forward a month and I upped by counter to 3,500 because I was making 3,000 most days. I didn’t make it most days that week.

Fast forward a year and it was up to 7,500 a day and I was making it at least 3 to 4 times a week.

But even though that might sound unachievable now, realize that I sometimes set it to a number that I just didn’t make some weeks, so I took it back down. Or I took it back down most of the way.

There is no shame in moving it from 3,500 to 3,600. It is not necessary to leap to 4,000 if you aren’t ready.

In the process I have found ways to increase my step count for the day. Hopefully something works for you.

1. Gadgets / Apps that Alert You

I use a wrist watch that can be set to buzz every hour, at ten to the hour if I haven’t done 250 steps in that hour. I have learned to ignore it when I am busy. But some days, sometimes, I jump up every time it buzzes and off I go. I also learned some shortcuts that made it easier for me to listen to it. My big one: wait until 5 to the hour then walk until 5 past. You will make your steps for the first hour that alerted you and for the second that is just starting. Do more if you can, but 5 minutes is enough for me to get my 250 🙂

If you don’t have a wristwatch with this feature, consider setting an alarm on your phone, or computer? Or even using a one hour egg timer. If you glance up and it’s empty, take a walk and when you get back turn it over again.

2. Go To Work

As I write this I realize I really am a little lazy and have some great shortcuts. I struggle with conventional advice to getting more steps or having a gym buddy BUT I have found ways around my laziness.

Number one suggestion to getting more steps is to park as far from the office as possible or to get off the bus/train one stop earlier. Then walking the rest of the way to work will add to your step total. That’s a great idea. But, whoever came up with that advice doesn’t carry a laptop and paperwork or commute in peak hour traffic. Coming in and out I am lugging an extra 5 to 10 pounds and believe me I weigh enough without that added. And when it’s time to go, it’s a mad dash for the car to try to beat the traffic.

So plan B. Park close to the office but take a loop or two before you go in! I park as close as I can to the door so that at the end of the day I can make a quick escape. But, in the morning, I park, leave my gear in the car and set off on a few loops of the parking lot, the parking garage or the office block. The only trick is not to go too fast or too far that you get all sweaty! If you are commuting by bus or train, drop your stuff, turn on your computer so it looks like you are there and working, then do a quick loop around the building before you settle in to check your email and start your day.

At the end of the day if I feel like it I can still do a loop after dropping my bag, but if I don’t feel like it or I am in a rush, the car is right there. That said, there are times I look at the traffic map, see it’s an hour or more home and I do take a walk. Often a 20 minute walk gives the traffic time to subside, so I end up driving 15 minutes less. Less frustration and far healthier than sitting the car. More importantly time spent walking was often time I would have just sat in the car.

So know your own style and routine – do you hate walking into the office a little out of breath? Do you love taking a walk after work to let go of your worries? Would taking 20 minute walk cut 10 or 15 minutes off the commute?

3. The Parking Lot at the Shop

Here again, conventional wisdom is to park on the far side of the parking lot at the mall or the grocery shop. That doesn’t work for me…

Do I just buy more groceries than anyone else? Maybe I eat more? Ok, at the grocery store I could take the cart so it wouldn’t be like carrying them all, and I would get even more steps walking it back. But I usually buy dairy, fish and meat, so I want to get them home to the fridge ASAP.  Having tried the park far from the door thing a few times, I was quite disillusioned. By the time I’ve shopped, I’m done. I just want to go home, and I usually need to make dinner.

Time to think outside the box.

So like at the office, I park close. Loop the parking lot, loop the building, or loop the strip mall, then go in and get my shopping done. Probably more steps than just walking in and out, and without any purchases or worrying about rushing home for the frozen goods!

As for the shopping mall… unless you are in a hurry, make a point of doing a loop around the outside of the mall in nice weather, inside of the shopping mall in cold, rainy, or hot weather! Then tackle your errands. You can either set up a nice pace and get in some exercise or take a slow stroll and get in some steps. Then when you are done and have your packages, no need to lug them across an entire parking lot to your distant car.

Bonus steps if you carry each parcel into the house individually from the garage, your driveway or parking spot!

4. Lunch Time

Put a lunch date with yourself on your calendar. Try to spend half your break either taking a walk first to build an appetite or afterwards to help your digestion.

Consider having a couple of people from work or the neighborhood that like walking and let them know when you are heading out. You might or might not get company! Just don’t let having no one join you put you off though!

I often prefer to walk alone so I can set my own speed and distance, and I get time to ponder what I still need to get done that afternoon. However, the times people have joined me, it’s made the time fly by and definitely more social!

Just don’t be put off by the “I jog every evening” skinny folks who can walk twice as fast as you.

5. Drink Water

I tend not to drink enough water.

Water is critical for weight loss and to flush waste out of the system and to keep you hydrated, but it also makes you go to the bathroom…

I am essentially lazy and didn’t want to walk to the bathroom every hour. Then I realized this was a no brainer way to get me up and moving. I keep a giant water bottle at my side and I sip constantly. Sure enough every hour or two I need to trot to the bathroom. Extra steps, CHECK!

6. Rethink Your Rewards

My job is 99% computer based. I sit and stare at a screen all day – bad for my eyes, bad for my figure. So when I find a task that is particularly challenging or boring, I set myself a goal of finishing it by a certain time and then reward myself with a loop of the office or a flight of stairs. I know it’s not a reward in the traditional sense, but you can convince yourself… think of it as a reward! One more email then I can walk down the hall and back. Finish this document, and right after I press save, I’m going to walk down stairs.

I feel good when my mini walk is done and I feel great when I meet my daily step goal.

7. Get a Dog

Only do this if you like dogs! Having a dog is a huge commitment. They need feeding, walking and you a whole lot of picking up after them. But if you like dogs and you’ve been considering it, this might be the time. Not much motivates you more than knowing your dog needs to go out and do their business.

You get outside, you walk a block or three getting your steps in, and you might even get to know some of your neighbors also out walking their dogs.

GET OUT THERE AND GET WALKING!

Getting Past Yourself

I had a rough week this week. I encountered almost every possible issue or problem and eventually let myself get in the way of me.

I am sure all of you will at some time be able to relate to that comment.

Don’t focus on my step numbers; we are all in a different place. For you 2,000 steps may be great, or you might do that just getting breakfast in the morning. It doesn’t matter; the point is how I felt and how I dealt with it. My goal at this time was 7,500.

Eager to Go

Monday, I woke up ready to go for a swim at the gym. I was eager, I was excited. I had a great walk Saturday, 10,500 steps for the day. Same on Sunday 14,500! I hadn’t been to the pool in a week or two because I hadn’t worked from home in a while. WFH days I skip the commute. so I treat myself to a gym outing or a longer walk. Yeah, you read that right, TREAT myself… just think it often enough and eventually you will believe it.

I figured, quickly check your email to make sure you can spare an hour away, then get going. Mistake 1, don’t check email first. If you don’t know about it, you can’t deal with it. Someone had a crisis and needed help. I couldn’t ignore it so I sat down and got going. Many hours later, I realized I had done a whopping 2,000 or so steps all day so I forced myself to get out and do a 15 minute walk before starting dinner. End of day: 4,953 steps. Pleased I made myself do something, anything… but a little disappointed.

Not going to let it happen again

Tuesday, I was not going to let Monday repeat itself so I went for a walk before I left for work, and briefly when I got home that evening. Still I found myself having to walk around my house to get those last few steps. But I made it. End of day: 7,555. Tomorrow is another day, least I made my goal.

Rough day

Wednesday, I had to get to work early, no time for a lunch walk and I got home late. I didn’t even bother trying because I was too tired and besides I needed to work after dinner. I went to bed tired and stressed and didn’t sleep well. End of day: 4,544 steps.

Even worse day

Thursday, same kind of day and I was exhausted from lack of sleep. I ate some snacks to give me a bit of energy to get through the day. I ate too much dinner, had heart burn, and still stressed. End of day: 3,833 steps.

Down in the dumps

Friday, I woke up in a mood. I had had two bad days of no exercise, and eating badly, today looked just as bad. I was tired and I needed a soda for lunch. I am not a no-carb person but I do aim for days that aren’t carb loaded. This day, I gave in to nachos loaded in cheese, then ended the day with a giant bowl of comfort food, spaghetti bolognaise with a couple of glasses of wine. It didn’t even occur to me to get out and walk before dinner. End of day: 3.903 steps.

Getting worse

Saturday, I felt awful, I was depressed, disappointed in myself and generally debating why I bother diet and exercise. I had gained 3 pounds in 4 days and it takes me 2 weeks to lose that. I slept in to catch up on some sleep, then I had chores to do and it was end of the month, so bills to pay. By evening, I was able to take a quick walk, dinner, then off to bed. End of day: 4,248 steps.

I had missed my step goal by nearly 3,000 steps 5 days in the week.

No time to lose

Sunday, I lay in bed, considering my options. I had no major chores other than laundry and getting my hair washed. But was there any point? I had lost my momentum in just one week. I was tired, miserable, and had been eating badly. But, as I like to point out, it’s really up to you. No one else can do this but you. Do you want it or don’t you? I am a numbers person, which is probably why having a goal normally drives me well. My husband will do his best, but if he misses his cycling goal by a few miles, it doesn’t stress him. He’d rather be consistent, going almost every day even if it’s not far enough. For me, it drives me crazy and I can’t tell you how many times I have walked 5 miles in a day to finish a walking challenge at the last possible moment.

So I looked at my weight chart (thanks to my apps I can lie in bed and do this!) and for the last 10 weeks, all but one, the average was a little lower each week. I thought about that. This week, my ending weight would be up a bit, but if I could get back on track, I could probably lose those 3 pounds in a few days. I told myself, the weight hadn’t moved in and brought its furniture; it was a house guest, an unwelcome one and I needed to let those 3 pounds know it was time to head back out.

I got up, got dressed and went for a walk. I walked until my step counter said I had passed 7,500 steps. Then I walked a little bit further because I was almost at 3 miles. End of day: 10,500 steps.

I didn’t make my weekly steps this last week, but this coming week, I sure as anything, am going to!

The point I am making is that I could have just sat, I could have given up. But it’s up to you. You need to find what motivates you. Why did YOU start this journey. And even if you aren’t feeling it, there’s no turning back. No excuses.

Make it happen.

Fall Colors can inspire you.
Its worth it when you get out and look around.

9 Ways to Get Up and Moving

Depending on what kind of person and what motivates you, these are some of the “tricks” I’ve used to motivate myself and get out there.

1. Talk Yourself Into It

My mantra is something is better than nothing. Even if I don’t feel like it, even if I am tired, do something. Just go around the block; or two blocks. I often find that once I’ve made the effort and got my sneakers on, and I am walking that block, I can talk myself into another one. Or two. Even if its half mile and I give up, I went somewhere and I did something. GO ME!

2. Listen to the Music ♬ ♩ ♫

I love music, especially music that makes me feel good or happy. If you are in the 40+ range like me (even if you are 50 or 60, that’s 40+… Right?!) that might be classic rock or golden oldies “Let’s get Physical”…, but newer music has a great beat so put together a playlist and get out there and walk to it. Lots of apps have playlists available or google songs to work out to and pick a few you like.

Of course, be sensible, if you wear earbuds, don’t play the music too loud that you can’t hear traffic or people yelling to you. I prefer to put just one ear in so I can hear what’s going on around me.

Hubby likes these when riding the stationary bike but I would rather not block out that much sound when walking outside…

3. “Read” an Audio book

I love reading, but who has time to read these days? So I hit upon the idea of downloading some audio books from the library, or you can join something like Audible. And the only time I can listen to the book is while walking. There are times a story is so riveting I keep going to hear a little more. Or if I had to stop walking, I can’t wait to get back out and walk some more to hear the next installment. You could similarly listen to your favorite podcasts.

Again, don’t block out all sound, use one earbud or a device playing out loud.

4. Take Photos

I am using a workout tracking app (more on these in another post) that lets you upload a photo for your workout. The first month or so, I thought that was a bit silly and besides what would I put a photo of? Me sweating? But as I got past the point of having to talk myself into going just one step further, “ok just one more step, just one more block, you can make it to the corner…” I was able to look around and see the houses, the trees, the sky, and the flowers. And I took a picture. Now I try to take a few, then when I get home I pick my photo of the walk to post!

The sky on an evening walk. Take photos to remind yourself to appreciate nature and relax.
Evening Sky Colors

I find looking around, seeing nature, seeing the clouds and the flowers distracts me from the distance, the tiredness. It relieves stress, it reminds me of the beauty in the world that we tend to forget watching the news and staring at the computer all day. Mindfulness and living in the moment, which is very relaxing, and in the case of exercising, distracting. 🙂 And the benefit is when I look back I see the weather, the season, the giant toy tennis ball lying on the grass outside someone’s house, the holiday decorations.

I’ve even considered putting together a photo book of my Year in Exercise photos, so I can look back at the mini maps, distance and photos I see on my app. Just to remind me of how I started out and how far I have come.

5. Plan Your Day

When I walk in the morning, I find it’s a great time to clear my head and plan out my day. So instead of lying in bed reading my phone, Facebook and Twitter, I head out on a walk and take a few minutes to think of things I need to do that day. It gives me time to get my head in the right place and by the time I get home I have a plan for the day, or at least the morning.

I feel awake! And organized and proactive and that makes me feel good about myself. Knowing that’s how I will feel afterwards makes it easier for me to hop out of bed and get my sneakers on. I do sometimes make notes in my phone calendar as I walk, but remember to stop so you don’t trip or bump into someone or something. And you might want to stop in the shade because screen glare is just a hassle!

6. Use The Mirror

Get up and walk over to the mirror. If you are the kind of person who looks in the mirror and hates how you looks and sits down feeling depressed and overwhelmed, this might not work. BUT, you can change that attitude. Yup, if you look in the mirror and don’t like what you see, then get up and get outside. Walk, run, ride, bike. It’s up to you to make the change happen.

7. Keep Track of the Numbers

There are days I just cannot go far, and nothing is going to motivate me going further or faster or longer and those days I just do what I can. Something is better than nothing.

But on a normal day, I try to motivate myself to doing one minute longer or one block further or reaching the corner  a dash quicker than yesterday. Each week I have a different goal – this week I am going to go further each day, next week I am going to go the same distance but do it quicker. The following week, I increase my time by a few minutes each day. The next week maybe I alternate those or I try to do a different exercise each day of the week. Also fun: Go a different route each day for a week, or take the same route in the opposite direction. Small things, but it keeps things interesting!

But the biggest pleasure comes from knowing that a year ago I could barely walk a half mile without being exhausted, now two or three miles is no problem. Unless it’s hot, then I still struggle. Use the statistics to motivate yourself to do more.

8. Entertain Yourself with Pictures

I have an app that maps where I walk. It took a few accidental routes that were something other than a big circle or a straight walk out, straight walk back to start noticing some “pictures”. Ok, it sometimes takes some imagination, and sometimes it takes some planning, but on days when I am just bored with my route, I watch where I am walking and adjust my route to make it look like something fun. Even if only I can see it 🙂

Make pictures with your walking route - here an alien slug!
Make your own pictures! Alien Slug?

9. Think About How You Will Feel

This one is a little less successful when you are first starting out because you are going to feel tired, sweaty and well, just tired. But it gets easier, really it does. I try to push myself so I still tend to come home tired, but I am proud of the fact that I went, proud that I went a little further and a little faster. I know that even if I get on the scale and it hasn’t budged, I am a tiny little bit fitter. Yes, there are days I didn’t go as far, I took it slow, but you know what… I went. That is an achievement, and that is me sticking to my goals and overcoming the negative attitude about exercise.

Getting Started!

Starting an exercise plan for me was like me trying to get started writing a blog.

I really wanted to, I thought about it all the time, I had all these great ideas – usually at the most inconvenient times, like as I was lying in bed falling asleep, standing in the shower, or driving to work. I thought about the blog while starting my exercise plan, and I thought about my exercise while working on my time set aside for my blog!

I doubted myself and my ability to succeed, and second-guessed my decisions and ideas.

And when I got going, all enthusiastically that first day, maybe even on a second, a half dozen other *more important* things came up that were critically important – kids, homework, parents, dinner, work deadlines, housework.

There was always something else to do, or someone else to worry about, something that seems more important. But at some point, you have to make *you* the priority. Not at the exclusion of all else, and everything in moderation, but make the time. For You. Because if you don’t, no one else will.

Make Yourself a Priority

In my weight-loss journey, what I realized is that you have to make yourself a priority. Whether you set an alarm clock and get up ahead of the family to do what you want to, or whether you book time in your day – schedule a “meeting” with yourself or take a lunch time walk, it’s up to you to set time aside and stick to it.

Make it as important in your schedule as getting the kids to school on time or yourself to work. This is important and if you really want it, then go for it, set aside the time and do it, as often as you can. But stick to your plan as best you can, because you are important too.

Just Do It

Most importantly it’s about your attitude. Don’t procrastinate, just do it. Even if you don’t have much time or energy, do what you can.

You planned 30 minutes but only have 15? Go. Now.

Tired? Ok, sorry to hear that. Go. Now.

It really doesn’t matter if you don’t feel like it. It really doesn’t matter if you aren’t seeing great results. You have to do the steps to lose the weight. It’s as simple as calories in versus calories out.

While I will talk about diet and meal planning later, exercise seriously helps. It makes you feel good (those stress relieving happy vibes called endorphins!), it makes you feel like you are doing something to help yourself, and slowly but surely it shapes you. Muscles have far better definition than fat, and you start to look sleeker, slimmer and shapelier, even when you aren’t losing the pounds as quickly as you want. More importantly it’s good for your heart and your overall health. You do need to enjoy the exercise you pick. You do need to be making small gains otherwise it’s hard to stay motivated, but honestly it’s about making the effort and sticking to it even when you really don’t want to.

Only You Can Do It

Which brings me to another point… only you can do this. Many people will swear by having a gym buddy or walking partner, but really, truly, it’s all up to you. I may be a bit cynical but you can’t rely on anyone else. Whether it’s a loved one or someone who needs to lose weight as much as you, there are going to be days they don’t want to go, and then you won’t. Sure, there is the theory that on their off days, you motivate them, and on your off days, they motivate you. Alternatively, more likely, you keep putting each other off.

I used to make the mistake of trying to get my husband to join me going to the gym, to the pool, or for a walk. He very, very rarely wanted to. He just doesn’t like working out in front of people, doesn’t like pools and he finds walking boring. But the downside of me hoping and trying, and looking for motivation from someone else was that I didn’t go more often than not. I would ask him almost daily and about once a week or two, we would go for a stroll. Not the speed I wanted, not the frequency I wanted. He was ruining what little inclination I could muster. Don’t get me wrong, I adore my husband and he is super encouraging and supportive and now even has his own exercise plan he enjoys, we just have different goals and interests, which is funny because we enjoy so many of the same things.

That said; if you can find an exercise buddy and you find you have different off days, by all means, go for it! But if you find yourself not going because they didn’t want to, or had plans, consider going it alone.

Forgive Yourself

On the other side of this anti-procrastination theory I have, there is the odd day where I get home late from work, I don’t feel well, or it’s a special occasion. It’s ok to say, not tonight. It’s a special day and I recognize that and accept that. No guilt, no hard feelings. But without fail you have to go the next day, because one day skipped that’s ok, two days that’s getting to be a new habit, and after three days you’ve lost your momentum. The important thing is to forgive yourself and just treat each day as a new day. Even if you have missed three days, how exciting; you are starting a new exercise routine, let’s go get it!

Keep Going

It's a Cold Day!

I will be giving you other ideas to complement your exercise routine, and looking at diet, but the main thing is to keep going. Whether it feels like it makes a difference, whether you are losing, and whether you really want to or not… As the mailman code says: “Neither snow nor rain nor heat nor gloom of night stays these couriers from the swift completion of their appointed rounds.” Although to be honest, if it’s really windy, a huge summer thunderstorm, or the sidewalks are icy, you will find me inside on my stationery bicycle or walking circles to make my step count, lifting weights or even using one of a couple of apps that have daily exercise plans, and yes sometimes just taking the day off. But here are no excuses, if you really want this.

GO For It!!