The ‘10000 steps per day movement’ | keeping track with LifeTrakCore

Disclaimer: LifeTrak noticed me conversing with friends on Facebook about my interest in pedometers and the ‘10000 steps per day movement’ and sent me a LifeTrakCore C200 to track my daily activity (non-knitting activity, that is) and share the experience with my readers. Thanks LifeTrak!

We all know that we need to move more.

Not just vigorous exercise, but frequent bursts of low to moderate intensity movement throughout the day. Taking the stairs, walking to the grocery store, getting off the computer and stretching our limbs more than once every couple of hours.

Studies have shown that people who move continuously throughout the day have better health markers than those who exercise intensely for an hour then remain sedentary for the remainder of their day.

As a person who spends lots of her non-gym hours sitting and writing OR sitting and driving OR sitting and knitting, I was curious to know whether I was falling into the ‘sedentary gym rat’ pattern.

10000 steps per day

Enter the LifeTrakCore C200. A pedometer/heart rate monitor/calorie counter that straps on your wrist and keeps track of your daily movement.

10000 steps per day

For the past week, I’ve kept track of my daily steps, aiming to reach 10 000 steps per day. (Why 10 000?)  I decided not to do anything drastic to make sure I reached my goal; just go about my daily business and let the steps ‘fall where they may’. Since I’m a ‘numbers geek‘, I made you a table to look at. Can you see the pattern?

Screen Shot 2013-06-03 at 4.23.33 PM

What did I learn?

  • most days, my usual combination of working out and training clients gets me pretty close to 10 000 steps per day (one of the perks of working in the fitness industry, I guess!)
  • my step counts are highest on days when I teach group fitness (did you know that you can amass approximately 4000 steps in just an hour long Step aerobics class? Come join us!)
  • spending an hour in the gym, mainly lifting weights, added very little to my daily step count (maybe a good reasons to swap out stationary lunges for walking lunges?)
  • no workout, no walking, lots of writing leads to an appallingly low step count (although technically, Saturday IS my rest day. Should we be striving for 10 000 steps on rest days too???)
  • it’s pretty easy to add an extra 2000 or so steps to my day by just going for a 20 minute walk (although now that the bears are out, I’m not sure how often I’ll be doing this solo…)

I like being able to see my daily activity quantified; not just at the end of the day, but part-way through, when there’s still time to get back on track. Plus, going for a walk mid-day always clears my head and improves my productivity for the rest of the afternoon.

Have you every tracked your daily steps?

What surprised you the most about the experience?

And should we still be aiming for 10 000 steps per day on our ‘rest’ days? ;)

Comments

  1. Really loved reading this & how it all worked out!!! I don’t have a pedometer so I have no idea but I am sure on my cardio days that I go past that 10000! :) I stand with a lot of my weight training so not sure how that works with a pedometer – anything I can do standing – I do. :)

    I am sure my constant 55 yr old trips to the bathroom all the time racks up some steps! ;)

    I am trying to take a 10 minute walk each day not because I was getting stuck at the computer & not going out enough except for the mail so a good thing!

    Very interesting Tamara!!! As much as I see you running around with the kids, I thought you would hit it every day! :)

    I am not sure about rest days.. rest days are just that for me since my workouts are pretty intense. I still move around but I have no idea how many steps.. I am pretty pooped from the 5 days of intense workouts so I do meed to concentrate on some leggie rest! :)
    Jody – Fit at 55 recently posted..What’s Beautiful & Body Image; #IWill Overcome; I AM ENOUGHMy Profile

    • Jody, I was surprised that I covered so few steps while weight training. I guess there’s just not that much distance between the squat rack and the cable and pulley machine!

  2. I’m waiting on my fitbit flex the bf got me for my birthday. I can’t wait to see how my days stack up. I am a knitter and spinner too so I def. sit a lot when I’m not working or working out. I am going to strive to still hit 10k steps on my rest days because to me, walking is restful and not a workout (unless I’m with my friend who walks super fast). I know I don’t workout as much as you though, so maybe you can strive for 5k or something on your rest day. I dunno. Thanks for your blog and motivating us!

    • Shayla, have you mastered knitting while walking yet? I haven’t, but am game to try. I have one of those yarn bags that clips to my belt and wonder if I could take it with me on my daily walks (of course, then I wouldn’t be able to see the bears coming…). Let me know how you like the fitbit when it arrives.
      Thanks so much for dropping by and commenting today!

  3. I love your table with the numbers (I love spreadsheets for everything!!).
    I used to wear a plain clip on pedometer (not during my workouts, just the rest of my day) to see how many steps I took (this was when my boys were little and I stayed home with them). Not enough so I started walking laps in my house when I was on the phone or even if I was reading during naptimes.
    It is interesting to see how some days are so much lower on the step count than others.
    Kim recently posted..Zumba – A Few ThoughtsMy Profile

    • Another ‘tables girl’! That’s just the scientist in me! And I walk laps in my house too; or at least make multiple trips up and down the stairs on purpose, rather than attempt to carry everything in one trip! (And I need to go and read your thoughts on Zumba now; can I predict???)

  4. I also like that spreadsheet. Several years ago, I was sent a device that was supposed to track my steps. Sadly, it was quite inaccurate. The frustrating thing is that it tended to record my “walking around” movement, but didn’t record my steps when I taught my classes. So my step, hi/low, dance, and all that, was almost a zero. Very frustrating. I’m glad your LifeTrak is more accurate. That makes all the difference for understanding your personal patterns. I think most fairly active people do about 7,000 steps per day. So inactive people must be way under.
    AlexandraFunFit recently posted..FitnessGlo Home Workout Videos: Work Out Where the Pros GoMy Profile

    • Alexandra, I was worried about calibration too, so I calibrated it myself. On 1000 steps, it’s only off by 3 or 4, regardless of my pace. And I LOVE that it does count my steps in step class; my participants like that I tell them how many steps we covered in an hour!

  5. I live by this motto!! I used to wear a pedometer EVERY SINGLE DAY… However, I had to stop because it sort of started to control my life. Now I just go by time on the elliptical, however, I know for a fact I get 10k + steps in a day! :)
    GiGi Eats Celebrities recently posted..Ab-tastic Abs by The Get In Shape GirlMy Profile

    • Gigi, it is kind of like weighing yourself too often, or recording every calorie you eat. One can get too obsessed with numbers. I don’t weigh myself or count calories, but do like counting my steps!

  6. Thanks for this post! I read it as I was leaving for work, and it was the kick in the butt I needed to walk instead of drive. I have no problem running miles, but the thought of walking one always sounds like a chore, for whatever reason.

    • Yes! That’s what I like about wearing a pedometer too, Karen. A quick check of my wrist and I’m more inclined to seek those extra steps…

  7. I have never tracked my steps but have always been curious. I always assume that I get a fair bit of movement in since I walk everywhere in the city. But I would be curious to know for sure. Thanks for sharing this (love the table too!).
    Christine @ Love, Life, Surf recently posted..Midnight Walk in New York CityMy Profile

  8. I have been wanting one of those forever! Let me know how it works for you the next few weeks!
    Sarah
    http://www.thinfluenced.com

  9. **THROWS UP THE LIFETRAK GANG SIGN**

    xo
    Miz recently posted..FITBLOGGGGGGGGGIN! (ticket giveaway)*My Profile

  10. I’ve found that the best days I’ve had are the most active ones like you’ve said, though I don’t teach a class. When I play in Ultimate frisbee tournaments, I usually get 40K steps in a span of the weekend, same goes for when I referee Wheelchair Rugby. Those are nice boosts to the weekly stats, especially if I can keep up the 10K average for the other 5 days.
    Josh recently posted..2015 Best Pedometer BraceletMy Profile

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  1. […] you’ve been reading my blog for awhile, you’ll know that I wear a pedometer to track my daily steps, with the goal of accumulating at least 10 000 a day. Some days this is easier than others Up to […]

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