Make Every Step Count

Vol. 17

Calling all Office Athletes!!! We’re gathering our community for the Sky:30 fitness challenge. This fitness challenge includes:

• Personalized 1:1 goal setting & workout programming

• Online coaching & accountability sessions

• Wearable Data Analysis to help make your fitness goals efficient, attainable, & fun!

Interested in having your wearable data analyzed, receiving specific insights and training recommendations, and getting better together? Fill out this form!

In This Article, We Will…

1. Cover the health benefits of walking

2. Explain how fitness wearables track steps

3. Point out which metrics to pay attention to

The Power of Walking

Just because we've been talking about hardo running stuff doesn't mean you should discount its relative: walking.

In fact, walking is one of the most simple and effective ways to improve your physical and mental well-being. It doesn’t require any special equipment, skills, or membership fees. But its true magic lies in the health benefits it can bring you, such as:

• Burning calories: Walking helps you shed calories and body fat, depending on your speed, distance, terrain, and weight.

• Strengthening your heart: 30 minutes of walking five days a week can reduce your risk for coronary heart disease by 19% and lower your blood pressure and cholesterol levels.

• Lowering blood sugar: Walking after meals helps lower blood sugar levels, reducing your risk of type 2 diabetes and other complications.

• Easing joint pain: It strengthens joint-supporting muscles, reducing inflammation and stiffness. It can also help prevent or manage arthritis and osteoporosis.

• Boosting immune function: It helps you fight off infections and diseases by increasing white blood cells and antibodies. It can also reduce your stress and inflammation, weakening your immune system.

• Boosting energy: Walking enhances alertness and energy by increasing oxygen and blood flow. It can also stimulate your brain and nervous system, improving cognitive and mental functions.

• Improving mood: Walking will release endorphins, serotonin, and dopamine, enabling you to cope with depression, anxiety, and stress by providing a distraction, a sense of accomplishment, and a social outlet.

• Increasing longevity. It reduces mortality risk from various causes, such as cardiovascular disease, cancer, and respiratory disease. It can also improve your quality of life by enhancing your physical and mental well-being.

How Wearables Track Steps 

Now, enter fitness wearables. Duh, they track steps… but how does the tracking work?

1. Fitness wearables use accelerometers to gauge movement, direction, and speed to detect steps and walking patterns. Other sensors, including gyroscopes, altimeters, and GPS, add depth by tracking rotation, altitude, location, and distance.

2. Then, algorithms process this data, translating it into useful insights like step count, calories, distance, and speed. Algorithms guide the wearable to interpret the sensor input – like recognizing a step based on accelerometer patterns.

3. Finally, the data is stored within the tracker or on devices like your smartphone. This allows you to view your data, see changes in your walking habits, set goals, and monitor progress.

Curious to better understand your step data and how it impacts your long-term health?

Data to Track When Walking Regularly  

When it comes to walking and its impact on health, several metrics matter, and they can provide insight into the improvements in your well-being and overall longevity with regular walking:

• Steps Taken: Increased steps often correlate with better cardiovascular health and an active lifestyle. As you walk more, you'll see an increase in step count, indicating your enhanced activity level.

• Heart Rate: While walking, your heart rate elevates. Consistent walking can improve your resting heart rate, showing enhanced cardiovascular fitness and a healthier heart. This supports long-term heart health, potentially extending your life.

• Distance Covered: It reflects your walking endurance. Consistently covering longer distances indicates increased stamina and overall cardiovascular health.

• Pace: Improving your walking pace signifies increased fitness levels as your body becomes more efficient in walking, greatly reducing your risk of high blood pressure, high cholesterol, and diabetes.

• Calories Burned: Regular walking burns calories, contributing to weight management and a healthier metabolism. A consistent increase in calorie burn shows the effectiveness of walking as an exercise regimen, impacting both your immediate fitness and long-term well-being.

• Time Spent Walking: Longer durations signify better endurance and strength, reflecting the overall benefits of consistent walking on your health and fitness.

• Variability in Metrics: Changes in these metrics over time indicate your body's adaptation and fitness improvements due to consistent walking. For instance, if your heart rate decreases or pace increases over weeks or months, it suggests improved cardiovascular fitness and muscle endurance.

Regular walking positively influences these metrics and sets the stage for a longer, healthier life. As you incorporate walking into your routine, you'll notice these metrics change, showing improved cardiovascular health, enhanced endurance, better fitness levels, and an overall healthier you. Tracking these metrics will help you understand your progress and motivate you to continue your walking routine, leading to better health and an extended, more active life. 

If you’re interested in having your wearable data analyzed by us, receiving specific insights and training recommendations, and getting better together, fill out this form and train with us!

- JT & Phil

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