Maintain physical activity to avoid the extra pounds

Sometimes we use reasons such as the weather or being too tired after work to avoid jogging or doing any form of exercise. While mostly valid, there are always alternatives to keep active.

However, we can optimise our physical capacity and keep track of it thanks to a pedometer, that little device that measures the number of steps taken in the course of the day. It is worn at the waist, from morning to night; no need to turn it into an obsession, since checking it once a day is enough. A basic model should suffice and can be found in all major pharmacies and electronic stores. You can even use any one of the many smartphone applications that display the number of calories burnt per day walking.

Useless gadget? After all, everyone already knows we should walk more, therefore we should avoid the elevator, get off the subway or bus one stop earlier, or get up every hour to go to the coffee machine or water dispenser… But between knowing and doing, there exists a gap that pedometer owners bridge spontaneously. According to a study published by U.S. researchers in 2009: they mechanically increase physical activity by 20%! They are simply “addictive.” On one hand, there is a goal to achieve – the famous “10,000 steps a day,” and on the other, it is just a simple way to monitor their performance.

There are also definitely health benefits, because despite the 10 000 steps of brisk walking (5 km/hr) coming up to a good 5 kilometers, the average 400 calories burnt are not even visible or detectable. “For your information, 1 kg of fat is 9000 calories,” states Dr. Martine Duclos, chief endocrinologist of sports medicine at the University Hospital of Clermont-Ferrand. So if 10,000 – 15,000 steps per day could help to prevent weight gain, you can even begin to lose weight, as long as you watch your dietary intake.

If necessary, complete your “workout” with 12 to 15 minutes of bike at intermittent intensity (one minute of fast pedalling and one minute of slow pedalling, repeat this set 8 to 10 times), 10 minutes of jogging or 10 minutes of aerobics, which amounts to 2000 additional steps. In short, remember that every step counts. This was proven in a study of the North American Menopause Society, which showed that just 6,000 steps per day for postmenopausal women is successful in reducing their risk of diabetes and cardiovascular disease.

Continue reading our report on how to avoid excess ‘end-of-year pounds:

Healthy diet to avoid the extra pounds

Killing stress in 15-minute Tao exercises

Rica Étienne