100, 000 Steps in One Week: Be Active.

Positive Feedback of Numbers for Activity.

Sedentary life style has been considered by many the new tobacco or our generation. A low active lifestyle increases the risk of stroke and coronary artery disease. The easier way is to increase the activity. This is easier said then done. I experimented on myself and current devices are helpful.

In last few days, I have experienced effect of positive feedback. I started using the pedometer in my mobile device. I am using Noom walk.

If you look at my avg number of steps in first few days they were in the sedentary lifestyle index (<5000 steps per day) (Tudor-Locke and Bassett , http://www.ncbi.nlm.nih.gov/pubmed/14715035). This was shocking to me.
Those numbers motivated me to increase my activity gradually to average of 7500 steps which was still a low active phase.

I started thinking of walking all time. Ten minutes before and after the meals. While watching TV or movie or serial. Dont sit walk. After coming back home first ten minutes walk. 

It was easy to reach the next stage of 11000 steps a day over a period of 4-5 days. This would be categorised as active life style. But I found it easy to break the next barrier as well >15000 a day.
Now I clock 100, 000 steps a week, this would be indeed considered a highly active life style.

Now I am able to get time 30 minutes at stretch to walk to achieve my daily target. 60-80 minutes of walking divided in two times will be sufficient. Excess of anything is bad. so you have to consult you doctor for you limitations and setting up the target. The numbers below will help.

So in numbers usually 10, 000 steps per days are recommended
this is roughly equivalent to 500 cal
in terms of distance its approximately 5 miles or 8 km
in terms of time its is approximately 30-45 minutes of brisk activity

This was a personnel revelation for me in terms of effect of positive feedback.
First the numbers gave me a baseline activity. Then I had a target to reach highly active life style (>12500 steps per day).

I am developing a hypothesis, numbers are objective and effective to deliver positive feedback. 

To be active and reduce the burden of coronary artery disease and stroke we have to monitor our daily activity and try to be highly active.

I will post my thoughts once I reach one million steps.