What Your Step Count Says About You

As part of our corporate wellness program, H3 @ Work, H3 staff has the opportunity to earn points for completing certain healthy activities, one of which is counting your steps throughout the day. In an attempt to gain more points through the program, I decided to strap on my pedometer and get to counting. Since I’m in marketing, I tend to spend most of my workday behind the computer. To add some activity to my day, I often get up early for a nice morning beach walk and typically take a walk during my lunch break. With this added activity I was sure my step count would be somewhere around 8,000 steps per day. You can imagine my surprise when I ended my day yesterday having only reached about 6,700 steps.

It is generally recommended we take at least 10,000 steps per day. According to a study published by the Department of Exercise and Wellness at Arizona State University, those who take:

• < 5,000 steps per day have a ‘sedentary lifestyle’


• 5,000-7,499 steps per day is typical of daily activity excluding sports/exercise and might be considered 'low active'


•  7,500-9,999 steps per day are likely to include some thoughtful activities (and/or elevated occupational activity demands) and might be considered 'somewhat active'


• >=10,000 steps per day indicate the point that should be used to classify individuals as 'active'


• > 12,500 steps per day are likely to be classified as 'highly active'

Granted I did not workout yesterday—you can guess what I’ll be doing when I get off work today! I’ve learned that counting your steps can actually be a fun and motivating activity. Several of our staff members have purchased FitBits (you may want to read Lisette’s hilarious FitBit confessional) and as a result, a friendly competition has sprouted between spouses, co-workers and even some guests!

I believe we underestimate the value of simply walking more throughout the day. Please watch the CNN report below and maybe you’ll be motivated to start counting your steps too!

Friday Fitness: Fitness Gadgets - The Pedometer

If you are looking for the most inexpensive and one of the most effective gadgets to improve your activity level and help you reach your fitness goals…look no further then the pedometer! It is one of the simplest gadgets but can have a HUGE impact on overall activity during your day.

The pedometer is a step counter that is worn on the waistline, halfway between the hip and belly button. As you walk and your weight shifts, a pendulum swings back and forth, registering your step.

A meta analysis of over 26 studies found that those participants who wore a pedometer throughout the day logged an average of 2,000 to 2,500 more steps a day than those following the same programs but did not use a pedometer!

The general recommendation for the amount of steps to accumulate each day is 10,000. Everyone’s stride is different but it works out to about 2,000 steps to a mile. This is a great goal to aim for as you are getting started. Log your steps each day and try to see where you can improve and get more steps. Try setting goals for total daily or weekly steps then celebrate your success. Below you will find some suggestions for getting more steps throughout the day. What are some other ideas you can come up with? Get creative, then get out there and walk it out!

• Walking all the aisles at the grocery store before you begin shopping


• Parking in the furthest out spaces in the parking lot and walking in


• Return your shopping cart all the way to the building


• When running multiple errands, park in one central location and walk


• Thermal walks!


• Walking meetings at work


• Get off the bus a few stops early and walking the rest of the way in


• Don’t stand around and wait for the bus or elevator...pace around!


• Use restroom, copy machine etc. on furthest side of office


• Take the stairs


• Instead of emailing, walk over to the person’s desk


• Hide the remote control


• Walk into the restaurant instead of using the drive thru (gives you more time to think about healthy choices)


• Take your pet for an extra long walk- they will love it!


• Sign up for a local charity walk


• Instead of happy hour, walk for an hour along the track with your friends

And remember fitness must be fun; otherwise we won’t keep it up! Check out this video of how a Metro station encouraged riders to use the stairs instead of the escalator!

Take a Walk on the Mindful Side

 

When I walk my dogs in the morning, my mind often wanders far away from my peaceful island surroundings.  I catch myself planning my day and/or thinking about tasks I need to do in the near future (make a dentist appointment, replace my watch battery).  Or, even worse, I worry about something I “should” do in the future or “shouldn’t” have done in the past.  Bottom line:  my walks aren’t very relaxing.  I would enjoy my walks more if I were more mindful – i.e., more focused on the present moment. 

Most of our stress comes from agonizing about the past (coulda, shoulda, woulda) or worrying about the future.  To take a break from stress, try focusing on the present instead of the past or the future.  Assuming you are safe in the present moment, you are ok.  

To make your walks more mindful, try a walking meditation:

Pedometer Step Goal: 100 steps/minute

Watch and listen as Simon Marshall, an exercise scientist at San Diego State University, discusses his and his colleagues' research on how pedometers can be used to help people do more walking and at a pace that is beneficial to their health.  If you are short on time see down below where I have highlighted the key points from the video.


 

-  Don’t be preoccupied with calories or mileage on a pedometer, focus on the step counter.  That’s what they do best!

-  People who wear pedometers increase activity by about 25% and significantly decrease BMI and Blood Pressure.

-  People who set a step goal each day end up doing more activity than people that set no goals.  10,000/day is the most common goal.

-  It’s not just the number of steps that you take that’s important.  The pace of the step is critical to health.

-  Data supports a minimum recommendation of 100 steps/min for moderate intensity walking.

-  Walk a minimum of 3000 steps in 30 minutes, 5 days per week OR Walk a minimum of 1000 steps in 10 minutes, 3 times each day, 5 days per week

-  Use music to help you keep the pace.  Suggested beats per minute (BPM) while walking is 100-105.  Ideal track for walking is The Be Gees “Stayin’ Alive” at 103 bpm.

 

Don’t have a pedometer?  The YAMAX DIGIWALKER is the most accurate.  I’ve scoured the internet and found the lowest priced YAMAX from STEP INTO HEALTH .  You’ll notice that the pedometer comes with a personal log.  I highly suggest using it, recent studies show that people that journal their steps travel about 1000-2000 more steps per day then people that don’t journal their steps.  If you already have a pedometer and need a log, click here to save and print.

 

Cardio Challenge: Get Moving!

In December, the employees at Hilton Head Health embarked on their own mission to living a healthier lifestyle.  Through our own wellness program, we are able to participate in monthly challenges to take the steps to improve our overall health, fitness and nutrition habits. 

 

This month’s challenge: CARDIO.  Are you ready to do it with us?  Read below on ways to incorporate cardio activity in your daily routine and why you should get your heart pumping!

 

To get you off on the right foot this New Year, you will be challenged to complete at least 30 minutes of cardiovascular exercise five days per week. 

 

This recommendation comes from the American College of Sports Medicine, which defines the goal as:

                Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. *It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary.

                The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease. 

 

Tips for meeting the guidelines

With busy work schedules, family obligations, and packed weekends, it can often be difficult to get the recommended amount of physical activity. Try these tips for incorporating exercise into your life:

 

Do it in short bouts. Research shows that moderate-intensity physical activity can be accumulated throughout the day in 10-minute bouts, which can be just as effective as exercising for 30 minutes straight. This can be useful when trying to fit physical activity into a busy schedule.

 

Mix it up. Combinations of moderate- and vigorous-intensity physical activity can be used to meet the guidelines. For example, you can walk briskly for 30 minutes twice per week and jog at a higher intensity on two other days.

 

Set your schedule. Maybe it’s easier for you to walk during your lunch hour, or perhaps hitting the pavement right after dinner is best for you. The key is to set aside specific days and times for exercise, making it just as much a regular part of your schedule as everything else.

 

The gym isn’t a necessity. It doesn’t take an expensive gym membership to get the daily recommended amount of physical activity. A pair of athletic shoes and a little motivation are all you need to live a more active, healthier life.

 

Make it a family affair. Take your spouse, your children, or a friend with you during exercise to add some fun to your routine. This is also a good way to encourage your kids to be physically active and get them committed early to a lifetime of health.

 

Now – time to get started!  Different forms of cardiovascular exercise include:  walking, jogging, biking, dancing, aerobics, swimming, elliptical, stair climbing, spinning, kickboxing and more!

Time to Train: Turkey or Trot?

By Jeff, H3 Program Intern

At this point in our lives, most of us have already had some training on how to delve into a delicious Thanksgiving turkey; however maybe this year we train to trot!  No matter what part of the country you live in there’s a Turkey Trot nearby.  What’s a Turkey Trot, you may ask?   Well simply, it’s the fitness before the feast.

What’s great about these holiday races is that they really help us stay on track during one of the most caloric days of the year.  Also, most race entrance fees are intended to benefit a local charity and participants usually get a sweet T-Shirt versus a sweet potato pie!  Races are usually held early in the morning so there’s still time to gather Grandma and group around the gravy.



So partaking in a Turkey Trot sounds all well and good, but there’s no way I could possibly run 3.1 miles! The good news is you don’t have to. Every 5K or trot offers all levels of runners or power walkers an opportunity to foster some fun. Participating in any capacity is incredibly enjoyable. For beginning trotters it is perfectly acceptable to jog a little of the race, walk a little at a brisk pace, or even walk the entire race. This year’s trot can really serve as a starting point, but most importantly motivate us to improve even more the next time we enter the traditional road race.

What is even more amazing about completing a 5K is that no matter your fitness level there is always room for improvements. Like I mentioned earlier, this could be the moment that kick starts your training and inspires you to keep improving on your current 5K pace. Since I am thankful to be a runner, here are a few tips on starting out and a training plan that will certainly build up your aerobic base so you can translate a steady walk into a light jog for that next 5K.  

Forget about speed.  Increasing duration is the first priority as beginners is key.

Listen to your body.  Jogging or walking should never be painful. Take a day off if there are pains or you are extremely fatigued.

Ease into a routine. Don’t go all out right away – it is important to build-up before.

Keep track.  Have a plan day in and day out – simply highlighting that you’ve completed a workout for the day is a big motivator!

It’s all about completing the first one.  For your first 5K just completing the 3.1 mile trek is a great accomplishment.  After that, challenge yourself with some new goals!

 

Completing the 5K: Beginners Jog/Walk Schedule

Week	Sun.	Mon.	Tue.	Wed.	Thurs.	Fri.	Sat.	Total
1	W20	Rest	W10	Rest	W15	Rest	W10	W55
2	W25	Rest	W15	Rest	W20	Rest	W15	W75
3	W30	Rest	W20	Rest	W25	Rest	W20	W95
4	W40	Rest	W30	Rest	W30	Rest	W30	W130
5	W20	Rest	W10	Rest	W20	Rest	W15	W65 light week
6	J10 W20	Rest	J5 W15	Rest	J10 W15	Rest	J5 W25	J30 W75
7	J15 W20	Rest	J10 W20	Rest	J15 W15	Rest	J10 W20	J50 W75
8	J20 W20	Rest	J10 W25	Rest	J15 W20	Rest	J15 W25	J60 W95
9	J25 W25	Rest	J15 W15	Rest	J20 W20	Rest	J15 W15	J75 W50
10	5K Race Day!	Rest	J15 W15	Rest	J15 W10	Rest W10-15	Rest	J30 W55 Taper

W = Walk; J = Jog; # = Minutes 

At Hilton Head Health, we are all geared up to be participating in the 21^st Annual Piggly Wiggly Turkey Trot at the North End of Island.  Many Guests and Staff will be taking part on Thanksgiving and we cannot wait for the day to come.  I hope each of you consider the trot before the turkey this year, if not set it as a new goal for next Thanksgiving! I only wish I had written this blog a little sooner so you guys could have gobbled up the information.

Take Strides at Sunrise

By: Jeff, H3 Program Intern

The morning alarm clock … nothing better than hearing that buzz, beep, or radio echo is there? Naturally we would rather hear many other sounds at that 7 a.m. hour of the morning, but luckily we can take advantage of that snooze button! Unfortunately, while we’re snoozing others are strolling to the sunrise and making the most of their morning march.

Here at Hilton Head Health, Guests have the opportunity to fully utilize their time and walk one of the best beaches in South Carolina.  The H3 experience is one of a kind and every day begins with a breathtaking sunrise beach walk.  Many of our guests find beach walks to be one of their favorite experiences of the program, and in actuality use the time to prepare mentally for the day ahead of them.  Among other things it’s also a great way to socialize with one another in a peaceful and calming atmosphere.

So here’s your morning motivation to take those strides at sunrise:

-  Walking on the beach uses almost double the energy as walking on the street

-  Some studies have shown that an average adult burns 25% or more calories walking wave side verses on a hard surface  

-  The uneven levels of the beach improves balance and coordination

-  Reduces pressure on the largest joints in your body (the knees)

-  Boosts your mood and diminishes stress

Not only is striding by the sunrise invigorating, but springing up out of the sack can really pay huge dividends for your health.

 

To put it simply, a guest (who by the way never misses a beach walk) once said to me “I enjoy beach walks, they are what I do … an awesome way to start the day.”

Move It Monday: Tread it Out

Decisions, decisions … what ought I do today? With limitless classes and possibilities at Hilton Head Health guests have the opportunity to participate in anything they desire! What’s interesting though is that the most popular class at H3 involves one of the universal least desired pieces of equipment: the notorious treadmill. This would lead you to believe that treading real isn’t too popular? Nevertheless, I am here to tell you that is lie, treading is truthfully the most popular class at H3.



So what makes this class so cherished? Here are the top ten reasons as to why guests love to tread it out, I am positive many of our guests would agree!

1)      Time flies when you tread it out.  In the midst of so many different elevation and speed intervals the class seems to be over before it even begins!

2)      Allows all participants to work at their own pace.  Every class becomes your own workout and it’s great because class after class an individual can challenge themselves further!

3)      Ability to use what you want.  What's more! You can use virtually any piece of exercise equipment such as a treadmill, elliptical, NU Step.

4)      it's different each class.  Typically there are 3 hills and 2 speed intervals per workout, but they always differ in time and intensity.

5)      A variety of instructors and music.  Nearly all instructors at H3 teach treading so there’s constantly a new motivator (a.k.a. instructor) and fresh music!

6)      Priceless Camaraderie.  At all times there are lots of partakers. Exercise classes are always more fun and inspiring with more people!

7)      A workout to take home.  Treading is transferable. Without a doubt an exercise class that can be performed with a friend or at the gym back home.

8)      Encourages good posture, long strides, and deep breathing.  Treading class really develops lasting safe exercise skills

9)      You sincerely sweat it out.  Such a great workout that it’s easy to sweat! However, it’s so fun that nobody minds!

10)  Afterwards you feel amazing.  Time and time again guests have mentioned that they feel refreshed! “Man, I feel great” or “That was an awesome workout!”

Therefore, when you return to Hilton Head Health or stay for your very first time – make sure to sign up early for treading. Otherwise, you’ll really be missing out on the top ten reasons to Tread it Out!

 
Want a sneak peek -- try this H3 Treading Routine yourself.  Once you fall in love - you will have to come visit H3 for the real thing!

Treading Routine

	Minutes	Incline	Speed
Warm  Up	0-5	0	Comfortable walking pace
Hill One	1	5	+0.2
	1	9	+0.2
	1	12	+0.2
	1	14	0
	1	15	0
	1	9	0
	1	3	0
Speed Interval	1	3	Challenging speed
	30 sec	3	Recovery
	1	3	Challenging speed
	30 sec	3	Recovery
	1	3	Challenging speed
	30 sec	3	Recovery
Hill Two	1	6	0
	1	9	0
	1	11	0
	1	13	0
	1	11	0
	1	9	0
	1	6	0
	1	3	0
Hill Three	1	8	0
	1	13	0
	1	15	0
	1	13	0
	1	8	0
	1	15	0
	1	10	0
	1	8	0
	1	3	0
Speed Interval	1	3	Challenging speed
	30 sec	3	Recovery
	30 sec	3	Challenging speed
	30 sec	3	Recovery
	1	3	Challenging speed
	30 sec	3	Recovery
	30 sec	3	Challenging speed
	30 sec	3	Recovery
	1	3	As hard as you can!
Cool Down	5-10	0

Exercise at Home with Workout Videos

Guest Post:  Former H3 Guest, Leslie G.

If you’ve spent time at Hilton Head Health, you know the days are filled with opportunities to move. 

From the sunrise beach walk to the thermal walk after dinner, it’s easy to find ways to add a few more steps on your pedometer.  You can try dozens of fun, new exercise options during your stay, and you’re bound to find something you like – something that you’re likely to pursue when you return home.

But what about that?  How do H3 guests keep up the momentum after they’ve left the Island?  What if you’ve fallen in love with Latin dance workouts, but there’s no class in your neighborhood?  What if you discovered that you love to walk, but the weather keeps you inside more often than not?

For some, exercise videos are the answer.  One of the most comprehensive online and mail order sources for videos is Collage Video.  If you’ve been through the H3 program, you’ll find Collage Video mentioned in the materials you received at the end of your stay. 

I started exercising with workout videos more than 20 years ago, for one very simple reason.  I live in Minneapolis and we have long winters.  The thought of going for a run (or driving to the gym) when there’s snow and ice all around leaves me, well, cold!  Also, I exercise before heading to the office, and exercise videos make it easy to add a workout to my morning routine.

Interestingly enough, Collage Video is also based in Minneapolis.  I think they recognized there was a big market right in their own backyard!  No need to travel to the Twin Cities to buy, however.  You can shop for videos by mail with their catalog, but you’ll also want to check out their website at www.collagevideo.com

Collage Video offers every type of exercise video imaginable – you can search by workout type, fitness level, your goals (weight loss, flexibility, strength) and more.  You can search for popular instructors like Jillian Michaels from The Biggest Loser, or Leslie Sansone, the reigning queen of at home walking videos.

The best feature of the Collage Video website is the video player that lets you preview clips from nearly 1000 exercise videos for sale on the site.  You can get a real feel for the tempo of the workout before you buy.  Too fast (or slow) for your taste?  A little too dance-y?  You’ll know before you place an order.  You can hear the instructor’s voice, and for me, this is key.  Are they encouraging, silly, menacing, no-nonsense?  You can choose the instructor and workout that will work for you.

Best of all, Collage Video has tapes and DVDs for many of the activities you tried and came to love during your stay at H3 – from aerobics to yoga, and everything in between.  Another great feature – “every video on the site has been tested by an ACE-certified instructor and a ‘regular person.’ “They also have a wonderful section called “Success Stories” where you can see photos and read stories from women and men who have lost weight and gotten fit by way of exercise videos.

Can you tell I’m a big fan?!  For me, exercising at home is the easiest, most effective way to stay in shape.  I’ll be back every so often to review individual workout DVDs, so check back often.  Until then, just keep moving!

Rain Rain Go Away

Coastal living has its ups and downs.  Looking at the upside, I am able to enjoy sunrise beach walks, weekend boat rides and fresh seafood...need I say more?  However, in the summer I can't stand the constant RAIN!  It is really putting a damper (no pun intended) on my fitness routine.  The afternoon showers are forcing my evening runs, walks and bike rides indoors - which for the past three weeks has me skipping all together.  Something about spending 30 (monotonous) minutes on indoor cardio machines has really killed my motivation. 

So this leaves me thinking...what are some activities I can enjoy indoors and stay on track? 

I think I will try...

1. Group Fitness Class.  Classes like Spinning, Kickboxing, or Step Aerobics can burn between 350 - 400 calories!  A great way to try a new activity and build variety to your current fitness routine. 

2. An Exercise Video.  Another great way to add variety, you can choose a video ranging from Yoga/Pilates to Hip Hop Dance.  I think I'm going to try So You Think You Can Dance: Cardio Funk - a new release complete with Hip Hop, Disco, and Contemporary dance moves!  (Not only will I burn calories breaking a sweat, but I'm sure a laugh or two!)

3. Jumping Rope.  A quick interval workout can blast calories in 10 minutes or less.  Check out this routine from Sparkpeople.com.  An added plus - you can purchase for under $15!

4. EA Sports Active.  Compatible for Nintendo Wii, Active is a customizable fitness program.  (Yes - in a video game!)  Not only will this program track your progress, you can enjoy activities like dancing, in-line skating, tennis and volleyball in the comfort of your living room!  There is an Active 30 Day Challenge - motivating you to try a new exercise each day.  (Check out the Wii Fit for more of a balance/strength training program.)

5. Window Shopping (aka Mall Walking).  A less intense form of aerobic exercise, but sure to cover a lot of ground.  Wear a pedometer to track your steps and be sure to take the stairs!

6. Interval Routine.  If I must be stationed to the treadmill or elliptical, I will try to break the boredom by changing it up.  Similar to the Treading Class at H3, switching the speed, incline or resistance will keep you (and your muscles) guessing.  Warm up at a slow pace for 5 minutes, then alternate 1-2 minutes of high intensity between 1-2 minutes of recovery.  Repeat for a total of 20 minutes.  Make sure to cool down and stretch!

Hello Everyone!

Hello all past, present and future H3 Guests! My name is Allie and I am interning here at Hilton Head Health this summer. You can read more about me in the “About Us” section. Whether you came last week or three years ago or you are hoping to come in the near future, this blog will give you the information to help you stay on track and continue living your healthy lifestyle.

 

What will be on here?

Posts will feature workouts to try, current events/research finds, tips, guides (i.e. dining out, grocery shopping), recipes, success stories, H3 updates, tutorials, videos and much more—all with a personal touch. However, I want to post what you all want to read! Feel free to suggest content that you would like to see on this blog by making a comment on a post or by emailing me at getinspired@hhhealth.com.

Be sure to check back daily, weekly, or whenever you need a nudge in the healthy direction. Use our blog as part of your morning routine—that way you start your day with the right mindset. Sometimes all we need is a good start to the day.

So please follow me on this journey—to spreading health and happiness!

Take care,

Allie