It was great to see all of you in our workshop last night :). To follow is a brief reminder of the topics we discussed. These include:
Importantly we finished with a discussion on your action plan! This included the following steps / advice / recommendations:
Step 1: Assess how active you are by counting your steps every day for one week.
Step 2: Determine if you are "sedentary" (<5,000 steps), "somewhat active" (5,000-8,000 steps) or "active" (10,000 steps).
Step 3: Set a goal.
If you are not "active" your goal over the next 6 weeks should be to become active. You must take a phased approach to becoming active to allow your body to adapt and respond to increased activity.
If you are "active", your goal over the next 6 weeks should be to begin your training journey with regard to strength, balance, flexibility and fitness training.
Step 4: Include your "estimated steps" when tracking your activity.
Step counting devices count steps. They won’t reflect cycling, weights, our training sessions etc. We convert these sessions into “estimated steps” because they all count towards your goal. We estimate that you might walk 1,000 steps in 10-15 minutes and 4,000 steps in 45-60 minutes. So, for example, if you complete 60 minutes of any moderate intensity activity (e.g. our strength and tone class), this equates to ~4,000 steps and you can add 4,000 steps to your step count for that day. Ideally we recommend that you could your own steps for 10 minutes and 60 minutes so that you can be more specific with these estimated step conversions.
Tips to increase your step count:
Your Health Homework For Week 2:
We hope you found the workshop and this summary resource useful.
We look forward to seeing you in next weeks workshop.
Yours in health,
Dr Diane Cooper & The True Fitness Team.