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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 smcgoff@comcast.net to receive a 10,000 steps log sheet or data on converting other activities to number of steps.•

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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 Smcgoff@comcast.net. The opinions expressed are those of the author.

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  1. MCBA .... time for a new release about your entire membership (or is it just the alter ego) being "saddened and disappointed" in the failure to lynch a police officer protecting himself in the line of duty. But this time against Eric Holder and the Federal Bureau of Investigation: "WASHINGTON — Justice Department lawyers will recommend that no civil rights charges be brought against the police officer who fatally shot an unarmed teenager in Ferguson, Mo., after an F.B.I. investigation found no evidence to support charges, law enforcement officials said Wednesday." http://www.nytimes.com/2015/01/22/us/justice-department-ferguson-civil-rights-darren-wilson.html?ref=us&_r=0

  2. Dr wail asfour lives 3 hours from the hospital,where if he gets an emergency at least he needs three hours,while even if he is on call he should be in a location where it gives him max 10 minutes to be beside the patient,they get paid double on their on call days ,where look how they handle it,so if the death of the patient occurs on weekend and these doctors still repeat same pattern such issue should be raised,they should be closer to the patient.on other hand if all the death occured on the absence of the Dr and the nurses handle it,the nurses should get trained how to function appearntly they not that good,if the Dr lives 3 hours far from the hospital on his call days he should sleep in the hospital

  3. It's a capital offense...one for you Latin scholars..

  4. I would like to suggest that you train those who search and help others, to be a Confidential Intermediary. Original Birth Certificates should not be handed out "willie nillie". There are many Birth Parents that have never told any of their families about, much less their Husband and Children about a baby born prior to their Mother's marriage. You can't go directly to her house, knock on her door and say I am the baby that you had years ago. This is what an Intermediary does as well as the search. They are appointed by by the Court after going through training and being Certified. If you would like, I can make a copy of my Certificate to give you an idea. you will need to attend classes and be certified then sworn in to follow the laws. I still am active and working on 5 cases at this time. Considering the fact that I am listed as a Senior Citizen, that's not at all bad. Being Certified is a protection for you as well as the Birth Mother. I have worked with many adoptees as well as the Birth Parents. They will also need understanding, guidance, and emotional help to deal with their own lost child and the love and fear that they have had locked up for all these years. If I could talk with those involved with the legal end, as well as those who do the searches and the Birth Mothers that lost their child, we JUST might find an answer that helps all of those involved. I hope that this will help you and others in the future. If you need to talk, I am listed with the Adoption Agencies here in Michigan. They can give you my phone number. My email address is as follows jatoz8@yahoo.com. Make sure that you use the word ADOPTION as the subject. Thank you for reading my message. Jeanette Abronowitz.

  5. The promise of "Not to Tell" is the biggest lie ever given to a Birth Mother. THERE WERE NEVER ANY PROMISES GIVEN TO ANY OF US. One of the lies used to entice us to give up our Babies. There were many tactics used to try to convince us that it was best for Mother and Baby to cut the cord at birth. They have no idea of the pain and heartache that was caused by their attitude. The only thing that mattered was how great and wonderful they appeared to the prospective parents and their community. I completed my search, but that didn't stop the pain, heartbreak and the tears of the last 62 Years. I keep track and do know that he is alive, well educated and a musician. That little knowledge in itself is a Godsend to me. I pray that other Mothers also know that much and more to help heal their pain and open wounds. open wounds.

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