Living Fit: Every step leads you in the right direction to better health

Sharon McGoff
July 17, 2013
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mcgoffFor years, the focus on health has been to get 30 minutes of exercise a day, five to seven days a week. However, no thought was given to how we spent the rest of our day. That is, until several very large studies conducted over the past few years revealed that all people (even exercise enthusiasts who work out one to two hours every day), have a high incidence of ill health and dying from all causes IF the rest of their day is sedentary. WHAT? You mean that my daily hour of morning sweat is not going to keep me from an earlier-than-average-age death? Preposterous! Yet the evidence is clear – no matter what we do for our daily exercise (or not), we must be more mobile throughout our day if we are going to enjoy good health.

The problem is less than 20 percent of jobs require physical movement or exertion, and we are spending more and more time at the office. Face it, in the legal profession, unless you are truly chasing ambulances, you sit almost all day. In fact, some reports show that 23 out of 24 hours of the average working adult’s day is spent either sitting down or lying down. We sit to eat, drive, work, watch TV, talk, order food from our cars, email and surf the Web. We lie down to sleep, nap, watch TV, work on the computer and de-stress. Since 1965, sedentary time outside of work has increased by 40 percent. THINK about THAT! Do you recall you or your parents lifting the garage door to drive the car in; cutting your own grass; riding your bikes or walking to sports practice, school, neighbors’ and friends’ homes, or the store?

Of course, we all know that a sedentary lifestyle leads to heart disease, stroke, cancer, diabetes, muscle stiffness, poor balance, depression, anxiety, insomnia, high blood pressure, lung disease, weight gain, lethargy, and back, neck and hip pain. But we are largely (pun intended) unaware that exercise alone will not eliminate the health risks associated with too much sitting. We must get off our rear ends! It’s plain and simple, yet so hard to do in our hectic professional and personal lives.

livefit-factbox.gifThe solution: Take at least 10,000 steps a day. Studies have shown over and over again that taking 10,000 steps a day will provide modest weight loss, improved glucose intolerance, decreased BMI, decreased blood pressure, decreased stress, increased productivity, increased state of mind/happiness, increased muscle tone and better sleep. In fact, in one small study of great significance, researchers studied a group of men who typically walk 10,000 steps a day and asked them to reduce their steps to only 1,350 steps each day. They took elevators instead of stairs, drove to work and lunch instead of walking – all the stuff we typically do in our daily lives, right? Well, after just two measly weeks, they found the men’s bodies had become worse at metabolizing sugars and fats, and their distribution of body fat began to migrate toward their midsection – after just two weeks! It makes you wonder what’s going on inside your body, doesn’t it?

The good news: To reap the health benefits of taking 10,000 steps a day, the walking does not have to be prolonged or vigorous as long as it’s sprinkled throughout your day and consistent. Oh, but you say there is no time in your day to be active and walk? Yes, there is. Get creative, change your habits and think outside the box you’ve stuffed yourself into for too long. Did you know that by replacing sedentary TV time with active time, you could lose 50 pounds a year? Imagine the positive impact on your health and happiness!

How to begin? Just move and be consistent! It takes 21 days to establish a habit. Banish elevators, escalators and people movers from your life; walk to lunch; park further out every time you park your car; march in place when watching TV during commercials; take a quick walk around the block before taking your morning shower; pace while talking on the phone; schedule walking meetings; take a 15 minute catch-up walk with your partner after work; walk with your children and listen to their music with them; listen to a book on tape while walking; take part in an active volunteer project; cut your own grass; wash dishes by hand with the entire family. At work, enlist the help of your most active employees or co-workers to start a 10,000 steps a day contest – collectively see how far you and your co-workers can walk over the next three months. If you walk 10,000 steps a day (a 4.7 mile-average), you will have walked 1,716 miles in a year. In essence, you will have single-handedly walked to San Diego, Calif. What a feat, or is that feet? This work contest will engage everyone in a friendly competitive game that will enliven the office, build camaraderie and produce healthier employees – all for free!

So what are you waiting for? Athletes and non-athletes alike, track your steps. If you have a smart phone, which of course you do, download one of the free pedometer apps, buy a $15 pedometer at the drug stores or invest in a high-tech pedometer like the FitBit, Nike Fuel Band, or UP Band. No matter where you go, every step you take will lead you in the right direction. I’d enjoy hearing from you about where your steps lead you. Email me at to receive a 10,000 steps log sheet or data on converting other activities to number of steps.•


Sharon McGoff is a graduate of Indiana University Maurer School of Law, a certified personal trainer and health fitness specialist with the American College of Sports Medicine, and a certified life and wellness coach with WellCoaches, Inc. She welcomes your questions or comments at The opinions expressed are those of the author.


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  1. If a class action suit or other manner of retribution is possible, count me in. I have email and voicemail from the man. He colluded with opposing counsel, I am certain. My case was damaged so severely it nearly lost me everything and I am still paying dearly.

  2. There's probably a lot of blame that can be cast around for Indiana Tech's abysmal bar passage rate this last February. The folks who decided that Indiana, a state with roughly 16,000 to 18,000 attorneys, needs a fifth law school need to question the motives that drove their support of this project. Others, who have been "strong supporters" of the law school, should likewise ask themselves why they believe this institution should be supported. Is it because it fills some real need in the state? Or is it, instead, nothing more than a resume builder for those who teach there part-time? And others who make excuses for the students' poor performance, especially those who offer nothing more than conspiracy theories to back up their claims--who are they helping? What evidence do they have to support their posturing? Ultimately, though, like most everything in life, whether one succeeds or fails is entirely within one's own hands. At least one student from Indiana Tech proved this when he/she took and passed the February bar. A second Indiana Tech student proved this when they took the bar in another state and passed. As for the remaining 9 who took the bar and didn't pass (apparently, one of the students successfully appealed his/her original score), it's now up to them (and nobody else) to ensure that they pass on their second attempt. These folks should feel no shame; many currently successful practicing attorneys failed the bar exam on their first try. These same attorneys picked themselves up, dusted themselves off, and got back to the rigorous study needed to ensure they would pass on their second go 'round. This is what the Indiana Tech students who didn't pass the first time need to do. Of course, none of this answers such questions as whether Indiana Tech should be accredited by the ABA, whether the school should keep its doors open, or, most importantly, whether it should have even opened its doors in the first place. Those who promoted the idea of a fifth law school in Indiana need to do a lot of soul-searching regarding their decisions. These same people should never be allowed, again, to have a say about the future of legal education in this state or anywhere else. Indiana already has four law schools. That's probably one more than it really needs. But it's more than enough.

  3. This man Steve Hubbard goes on any online post or forum he can find and tries to push his company. He said court reporters would be obsolete a few years ago, yet here we are. How does he have time to search out every single post about court reporters and even spy in private court reporting forums if his company is so successful???? Dude, get a life. And back to what this post was about, I agree that some national firms cause a huge problem.

  4. rensselaer imdiana is doing same thing to children from the judge to attorney and dfs staff they need to be investigated as well

  5. Sex offenders are victims twice, once when they are molested as kids, and again when they repeat the behavior, you never see money spent on helping them do you. That's why this circle continues