Stepping FAQ

[pluckyduck]

Okay, my project of the week (I decided!) is to put together a Stepping FAQ -- bascially a beginner's guide to stepping.

In order to get an FAQ together, I need first the Q and then the answers to the Q, yes?

So, steppers and non-steppers alike, give me Q and give me answers to the Q (if you have them).

The idea is to keep it simple. The beauty and the joy of stepping is that it is almost effortless to pick up. I'm hoping that a Steppers FAQ will make it even easier for new folks.

I'm listening.

Andrea

[quasar]

Well, I think the most important thing is to make sure people understand that this is walking and that you don't have to do anything special other than go through your day if you don't want to.

I thought you all did step aerobics when I first saw the stepping threads. I didn't equate the word stepping to walking.

It wasn't until I talked to Deb in chat that I really understood what the club was all about and that, most importantly, I didn't have to do anything more than I wanted to do.

The concept of tracking lifestyle steps is an interesting one but something a bit foreign to most people. And of course, not all steps need to be lifestyle steps, but everyone has some lifestyle steps.

So, on to questions:

Q: What is stepping?
A: Stepping is the tracking of the steps you take throughout the day. Some of these steps may be lifestyle steps, or steps you take to do things like your job, shopping, etc. Some may be additional walks or exercise you add on top of lifestyle steps. It's all up to you. The important concept is to track the total number of steps you take.

Q: What do I need to step?
A: All you need is a pedometer, a small device that counts the number of steps you take.

Q: But I hate exercise. Why is this any different?
A: Because this doesn't have to be an exercise program. You don't have to do anything more than track what you already do. I bet you walk more than you think you do, and tracking that could help you feel better about yourself.

I'll add more later.

Janice

[mrisch[$]]

Q: What if I don't wear my pedometer?
A: You can't count your steps! The basic idea is feedback. Without knowing how many steps you are taking, you can't track your improvement, and you can't challenge yourself.

Q: Won't I look silly?
A: As Forrest Gump once never said, "Silly is as silly does." If if you wear your pedometer discreetly but proudly, you will not look silly. If you tell people how you are taking control of your exercise by counting steps, rather than acting embarrassed, they will respect you rather than laugh at you (or maybe they will do a little of both, but that's OK.). You might even find some converts. Steppers where their pedometers to work, business meetings, meals out, and even to court. Oh yeah, also at the gym.

Q: Does walking aroung my house really count as exercise?
A: Well, it won't get your heart rate up, but picking up your feet and moving burns calories whether you are inside or outside.

Q: What about my non-stepping activities?
A: About the only activity that doesn't allow for stepping is swimming (though one over the top stepper has been known to wrap his pedometer in a ziploc bag and wear it on his wrist while white water rafting). Experiment with your stepper. Put it on your shoe while cycling or spinning (though standing while spinning will give you steps). Put it on your wristband while lifting weights. Hey - movement is movement, and you should track it if you can.

Q: Aren't pedometers expensive?
A: For the cost of a meal out, you can have a pedometer (about $25 - $30). Plus, you don't get the calories from the meal! You can spend more for bells and whistles, like distance counters, clocks, and stopwatches, but all you really need is something that counts your steps.

Q: Aren't steppers a bunch of geeks.
A: Well maybe, but they are healthy geeks.

What's the best surface for walking on?

Do you get bonus points for stepping on dog turds?

If a pedometer measures steps, what does a pedophilometer measure?

Can you open this jar for me?

Which is better: walking quickly for a short period of time or walking slowly for a long period of time?

Do added weights help? What about climate/sweat-inducing track suits?

What's the best way to treat a blister?

Is there a Doggy Heaven?

What's the best foods/beverages to eat/drink before and after a long walk?

The boots that Nancy Sinatra wore in that old "These Boots Were Made For Walkin" video look like they'd be really uncomfortable for stepping… is she nuts or what?

[AmyLEnsor]

Q: Does stepping replace the need for aerobic exercise?

A: In order to improve your cardiorespiratory fitness, you still need exercise that gets your heart rate up above a certain level. You can make your walking a cardiovascular workout, or alternate days of more intensive exercise with moderate stepping. However, you can still gain health benefits (blood pressure and blood sugar levels) from moderate, non-aerobic exercise.

*********************************************
OK, that is my question, and I don't have a good answer. Maybe someone else does. I always worry that I'm not working out strenuously enough, but even with regular workouts, none-aerobic, lifestyle fitness is important according to what I've read. And I did read that you don't need aerobic/cardio workouts to realize health benefits like lower blood sugar or blood pressure levels. So I try and alternate them, and I also do strength training as that is an important component too. But in order to improve your cardiorespiratory fitness level, you have to push yourself and get your heart rate up into the target zone. And for fat burning as well, you need the aerobic type workouts. My walking usually is my aerobic workout as long as I remember to wear my heart rate monitor and push myself to walk quickly.

[AmyLEnsor]

Originally posted by file13
What's the best surface for walking on?

Water or those marshmallow bunnies

Do you get bonus points for stepping on dog turds?

For shame, people allowing their dogs to poop on the sidewalk. You do get bonus points for every snail you miss.

If a pedometer measures steps, what does a pedophilometer measure?

How much you love wearing your pedometer, of course!

Can you open this jar for me?

I seriously doubt it. I get my two year old to open jars for me. Or I use my Safety Jar opener which came with my Safety Can opener.

Which is better: walking quickly for a short period of time or walking slowly for a long period of time?

walking quickly for a long period of time.

Do added weights help? What about climate/sweat-inducing track suits?

I don't know about the suits, but I always felt like they were a useless gimmick. Some people think that sweating more is better, but it can be a sign that you too quickly become overheated due to inadequate hydration.

Carrying weights is not recommended as all it does is stress your wrist joints and make your walking gait different. If you want to add intensity, you need to walk more quickly, walk up hills and that sort of stuff.

What's the best way to treat a blister?

Blister?? I hardly knew 'er! Oops, wrong question. I'm sure I've read this somewhere. A nice warm compress, don't pop it yourself, when it does pop cover it with a clean dressing and don't rip the skin off. I just usually wash the area and ignore them, or maybe use a bandage strip.

Is there a Doggy Heaven?

Dogs are pooping all over the sidewalk, you're walking in it and you want to know if there is a doggy heaven??? Seriously, in Doggy Heaven, there are fireplugs the size of Redwoods, plenty of cats and mailmen without weapons to chase, and no rocking chairs or tail pulling children.

What's the best foods/beverages to eat/drink before and after a long walk?

You should make sure to drink plenty of water before and during your walk, of course. As far as food goes, well you aren't allowed to walk through the drive-thru at McDonald's, so just leave them behind. Actually, I've heard that the reason athletes carbo load is to extend the time before they "hit the wall" where they exhaust their ready stores of glycogen and have to start converting fat. So I try not to eat too much right before I walk. I want to hit the wall as soon as possible since I'm not out as long.

The boots that Nancy Sinatra wore in that old "These Boots Were Made For Walkin" video look like they'd be really uncomfortable for stepping… is she nuts or what? [/b]

If you think they were uncomfortable for her, how do you think they felt to the person she walked all over that day?

[pluckyduck]

And this is the reason to step with 'pin heads. You guys are great!



Keep 'em coming!

Andrea

[magenta321]

Ok, here I go. Is there a way that you guys have found to hide your pedometer? I mean, so no one would know you were wearing it? Yes, I did read what Mrisch wrote earlier.

Also, have those of you who have been stepping noticed a big difference?

Are results, as measured by inches or pounds slow to show?

Did those of you who started stepping drastically change your life style, as in what you eat, when you eat, how you eat, and the levels of exercize you did in addition to your life style steps?

Are any of you steppers asthmatic? Do you find yourself horribly frustrated, and running to find your inhaler? Are you ever so out-of breath you need someone else to fetch your inhaler?

Ok, guess who the asthmatic, couch potato who is afraid to even walk up 1 flight of stairs is...

[quasar]

I'm asthmatic, although I've only had one attack in the past few months.

I haven't had to reach for my inhaler while taking a walk or doing something specific for stepping, but then most of my steps are lifestyle steps. I also use my inhaler twice a day if I don't have any problems to help keep me breathing normally so that might be making a difference.

I haven't gotten on a scale and I don't see any difference in the way my clothes fit (I've been at it for about 40 days) but I feel better about myself. Most of the time I don't mind the inconvenience of having to walk everywhere nearly as much as I did before. I also have visible proof that I am an active person. Taking more steps than the day before or than my average or than someone who normally takes more steps than I do is a big emotional boost.

In case you haven't figured it out yet, for now at least the only noticeable difference in me is not physical but I'm pretty happy about it nonetheless.

Janice

[mrisch[$]]

Originally posted by magenta321
Ok, here I go. Is there a way that you guys have found to hide your pedometer? I mean, so no one would know you were wearing it? Yes, I did read what Mrisch wrote earlier.

You can wear it inside out. You can wear it on your underwear. You can get a fake pager sticker (peeled off a toy) and put it on there. You can wear it as is and proudly - that is what I do...

[AmyLEnsor]

Originally posted by mrisch
You can wear it inside out. You can wear it on your underwear. You can get a fake pager sticker (peeled off a toy) and put it on there. You can wear it as is and proudly - that is what I do...

Today my neighbor saw my pedometer and asked me if I had a beeper now. No way, it is my pedometer, I quickly rushed to tell her. I'm less embarrassed by the thought of wearing a pedometer than a beeper, why is that? I guess because I am a stay at home mom, so a beeper would make it seem like my husband is trying to keep tabs on me.

[pluckyduck]

Margaret -

I'll try to keep this short. AmyLEnsor and I in the same forum is a serious crush of bandwidth. Hey, we just have lots to say, everyday

Too lazy to look up the link now, although I will for the formal Steppers FAQ. The benefits of lifestyle stepping, increasing your activity moderately over time, are backed up by a recent Surgeon General's report which found that any increase in activity has benefits to the overall health. Previously it was thought that your exercise had to be aerobic and/or for a sustained (30 minutes or more X times a week) session. While the aerobic/sustained period exercise has benefits all to itself, lifestyle stepping makes health benefits available to everybody, regardless of time schedule, motivation, intimidation factor, current physical fitness, weight, etc. Pick up a pedometer today, increase your activity over time and TA DA, you are getting healthier!

As far as weight loss goes, it sure hasn't been the magic bullet for me. I am so happy doing this, I don't even care. It has changed the way I handle stress (most of the time ), the way I view myself (I think of myself as active! A 40 year old couch potato, never active in her life! Now active!) I've never done the fat caliper thing, but I know it has decreased my body fat percentage at least some... I can see my leg muscles, they are there.

Furthermore, with my new confidence level and outlook, it has encouraged me to explore other healthy lifestyle/fitness areas that I never would have before.

And, it's fun.

Andrea
who wonders what the long version of the story would have been