Fit4D's mission is to improve the health and wellness of patients with diabetes, and other chronic health conditions, while empowering them to live their lives at their fullest potential.
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Research Corner: The role of yoga in the management of type 2 diabetes
Read about how individuals with type 2 diabetes who participate in yoga can improve their blood glucose control, lower markers that damage cells (oxidative stress) and improve ratio of weight to height. Read MoreExercise 101: Getting Started with a Fitness Routine (Part 2)
Learn how to set goals and work activity into your day to boost your current level of physical activity. Read MoreUpcoming Events
Smartphone Apps for Diabetes Management - the Whats and Hows
This interactive webinar will take place on Tues, March 13, 2012 (7:00 - 8:00 PM EDT)
Read More Register NowPedometers For All
Pedometers for All!
Contributed by Fit4D Nutrition Coach
Joanne Rinker, MS, RD, CDE, LDN
Have you ever seen a pedometer? It is a simple device that measures the number of steps you take in a day. It is an inexpensive and simple way for you to track and assess your physical activity throughout the day. Pedometers can help you jump-start your fitness level; you can your track steps and use those numbers to set goals for the next day.
When you start using your pedometer, try to set an initial goal. Depending on your stride length, 2,000-2,500 steps equates to 1 mile. If you're currently sedentary, a good starting goal for number of steps might be 5,000-6,000 steps per day.
Studies indicate that the use of a pedometer can potentially:
- Increase physical activity
- Decrease BMI (Body Mass Index)
- Decrease blood pressure
- Decrease stroke risk by 10%
- Improve the ability to stick to an exercise plan
Now, let's think about how this can improve your blood sugar. There are two ways a person with diabetes can decrease blood sugars and improve the way the body uses insulin:
- Walk 19,000 steps a day combined with a calorie restriction
- Walk 11,400 steps a day with a resistance-training program
It is also interesting that people who have never exercised before have the greatest increase in physical activity when they start using a pedometer. This makes the pedometer a great tool to get you up and moving!
When you start using a pedometer, make sure you set a goal! Having a goal will help increase the chances of increasing physical activity. It will depend on your current physical activity level, but starting with a goal of 5,000 steps per day will give you a starting point. Make it a challenge to "beat" the number from the previous day. Try to continually strive for improvement. Make sure you use the number on the pedometer to plan the day. If by early evening you're still coming up short, discipline yourself to set aside some time for a brisk walk before or after dinner to be sure the goal is met. So, while you are working hard to improve your health, try a pedometer to help you count your steps and keep you on track.
Source: Adapted from Recommending Pedometers to Patients. Endocrine Today. February 25th, 2009
For customized directions, specific to your goals and steps to reach your weight loss goals, schedule a call with a Fit4D Coach or sign up for Fit4D Weight Loss Guidance Personalized Diabetes Coaching today!