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How Many Steps A Day?

Many of us believe we are supposed to walk 10k steps per day. The truth is that there has never been research to back that up. The number comes from a 1960’s, Japanese ad campaign for the first pedometer. Clearly the campaign worked because we’ve all been believing it ever since.

But now we have three research studies that indicate, perhaps to some people’s delight, that we may not need 10k steps for a substantial benefit. It looks like the magic sweet spot is between 7,000 and 8,000 steps. Upon crossing that threshold people decrease their chances of mortality by all causes by 50-70%.

These studies showed correlation not causation, so it is not evidence that walking makes you live longer, but people who walk certainly live longer. If you’d like to be in the “live longer” group, I’d encourage you to build up to 7k steps per day.

To be clear, I’m not suggesting if you already walk more than that (perhaps you have gotten in the habit of 10k steps) that you should reduce your goal. Increased steps was correlated with even more gains, but the most profound leap in longevity came […]

How Many Steps A Day?2021-11-14T16:40:11-05:00

The No Pain, No Gain Fallacy

We’ve all heard the phrase, No Pain, No Gain in relation to exercises.  It’s a popular expression but it is not true.  Actually, it’s potentially harmful.

 

When we think No Pain, No Gain in terms of exercise we tend to think that either our workout should be grueling, or we should be sore the day or two afterward.  If we aren’t then we presume we haven’t done enough.  The problem is working out and pushing through pain increases our risk of injury.  Once we are injured our whole workout plan can be derailed.  Plus the Delayed Onset Muscle Soreness (DOMS) we feel 24-48 hours after a workout isn’t practical or functional.  We are more likely to get injured then because we have to alter the way we naturally move to work around how sore we are.

 

While you can choose to only do an upper body workout every other day, you can’t not use half your body for a whole day.  We need our arms to pick up our children, reach for something off the top shelf, and open the refrigerator.  We need our legs to go upstairs, get in and out of […]

The No Pain, No Gain Fallacy2021-10-15T16:20:14-04:00

Feeling on edge?

Have you been feeling on edge since mid-March?  Hmmm, I wonder why?  Perhaps you are human.  We’ve been dealing with a lot in the world lately between COVID, loss of work, black lives matter, and a general sense that we don’t know what the future holds or how to bring about changes we may desire.  And, we’ve been going through a lot of it in some degree of isolation—never a good thing for humans.  We are social animals.  Even if you are one of those people that say you prefer cats and dogs to your fellow humans, you need people and support.

Does Rest Still Work?

I’m a big believer in a rest day from exercise, but I’ve found that it hasn’t been an option.  Prior to COVID I could take a rest day.  If I took three or four in a row, I’d start to get antsy. (Matt might use the word grumpy.)  But now, if I don’t exercise one day, by midafternoon I’m not in a good place.  Movement is such a useful tool for me.  It makes me feel better.  It helps my sanity.  Moving boost my spirits.  But perhaps […]

Feeling on edge?2020-06-19T14:16:27-04:00

Body Shaming Yourself

Have you ever looked back at a picture of yourself from a few years ago and thought, “I looked good.” But you know that at the time you thought you weren’t good enough. The day of the picture you told yourself you had a bad hair day, thick arms, or weight to lose. We get caught up in body shaming ourselves in little ways, never really thinking we are good enough at the time.

Aside:

I selected the picture here at random.  It’s from 2014 or earlier.  This is an example of a picture that I see now and think I look fine, but at the time I thought I had all sorts of ways to improve myself.  Now, when I catch myself thinking I don’t look good, I try to look at myself from the perspective of Maggie from five years from now.  I’m pretty sure she’s thinking I look great.

Sharing What’s Good

Not long ago I read an article about how women meet up with friends and complain about themselves. They never show up and say, “I look great today,” or “I’m having a great hair day.” Part of that is societal. […]

Body Shaming Yourself2019-07-29T10:51:59-04:00

Body Shaming

Me, Hiding My Fat

My gastroenterologist prescribed me a dietician for guidance doing the Low FODMAP’s diet to help with SIBO (small intestinal bacterial overgrowth). Normally, I would handle a diet plan myself, but I wanted to do it right, and every website seemed to differ on what low FODMAP’s meant. Also, I did not expect to wind up dealing with body shaming.

I made an appointment with a local dietician. It went terribly. Somewhat foolishly I made a follow-up appointment because I thought anyone could have a rough day. I didn’t want to judge someone based on one meeting. These are moments I look back on and get frustrated with myself. As I near forty, it’s time to learn that my time is valuable and I can usually trust my first impression. The woman was not having a difficult day; she is just not the right person to guide me in any direction.

Where Things Went Wrong

After listening to her story of Lyme disease and SIBO and how she saved herself, she put me on a scale and gave me the fat pinch test. I have not had a fat pinch test […]

Body Shaming2019-07-10T17:01:21-04:00
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