STEP TRACKING 👟
Updated: Feb 10, 2023
Do you know how many steps you take per day?
If the answer is yes then you may already be up to speed with current technology & device trends.
If not, then hopefully this article will not only teach you a thing or two but also inspire you to start moving more.
And yes I said the 'm' word.☺️
On the context of Weight management, one significant contributor to expediting Fat Loss (BMR aside) is your daily activity levels through NEAT.
Click for more on N.E.A.T.
N.E.A.T. (Non-Energy Activity Thermogenesis) includes many forms of:
Walking up and down a flight of stairs
Moving around constantly or fidgeting
Picking things up
Active daily tasks
Twitching
Movement restlessness
General every day activity
You see, when I design programs for clients I don't just only write up really cool Exercise programs or nutritional outlines of what individuals should follow. But rather incorporate suggestions and further recommendations on how said individual can meet 'x' target by incorporating various methods.
(This is where coaching & creating long lasting habits come into play).
Tracking steps is also one component.
Benefits?
Tracking your daily steps no doubt has many of its own benefits. Much like self-monitoring and nutrition when you track steps you are able to gauge roughly how often you are moving around in any given place.
Step tracking is also a really great & efficient way to burn those extra calories without having to overthink too much. What was once thought of as pricey & complex available only to those whom splurged on said products. It has now become a simple & non-arduous tool you can partake in everyday.
Those whom incorporate step tracking over time are also able to modify their step targets going off of activity levels accordingly. Setting up a step target is a great way to place further emphasis on your daily movement and overall energy (calorie) expenditure.
A recent 6 Week Challenge study used step tracker wearable smartphones in measuring step counts through a smartphone app. Participants were given a daily step target of 1500 steps throughout the course of the study.
It was surmised the consumer wearable devices used in the study provided both validity and strong correlation with user output including an increase in daily steps in the final 2 weeks of the challenge study[1].
Whether we are a sedentary lifestyle, office worker, stay-at-home mum or busy bee. Step tracking helps improve: ✔️ Daily (average) Activity levels ✔️ Exercise related Health markers ✔️ Fat loss
Whilst there may be far greater energy output benefits from following a Resistance Training / Cardio based program. Step tracking can still be an effective promotional tool and focus for health and weight management strategies.
Step tracking when supplemented right can be very cost friendly in and of itself.
How to start tracking steps?
Did I mention tracking your steps is completely free? That's right.
All you need to do is this: 👇
- Open the 'Health' app on your smartphone.
- Enter a 'step target' to enable the app.
- You're done!
Note: your phone will record steps once activated. For step tracking accuracy, aim to keep your phone on you where possible.
On Step Trackers.
Remember when I said that tracking steps is free?
Well if you happen to be the owner of a smartphone (chances are you're also reading this on one) than you do NOT need to fork out an extra wad of $$ on the latest & greatest tracker device.
According to a recent study examining the validity of a smartphone when compared to consumer grade wristbands found them to be just as accurate tools for step counting[2].
They also further surmised a smartphone's position (where you have it on you) generally does not impact step accuracy in numerous walking conditions.
Whilst Fitness trackers have become both economically affordable and fashionable devices. There are also some cons to said devices when it comes to information discrepancy and over / under-estimation of energy expenditure.
Click for more.
Summary.
Remember, you don't need a fancy wrist watch or chest strap just to track how many steps you are taking each day.
A simple step tracker or smartphone app is just as good.
If you're looking to get started, consider the following step targets going forward: 👇
References:
1. A Mobile Health Team Challenge to Promote Stepping and Stair Climbing Activities: Exploratory Feasibility Study.
2. Validity of activity trackers, smartphones, and phone applications to measure steps in various walking conditions.
