I have mentioned this special deal in a couple other posts, but today I finally am getting to talk about it in full. If you read here a lot, then you know I have CKD, am not especially fond of intense exercise, and I walk a lot. But, I might not be walking enough. What does that mean? Keep reading to find out.
On any given day I walk at least 8.000 steps per day, and most days I walk closer to 10,000, and when I work about 11,500. But, the average is 8,000 steps per day. Depending on where you get your information that is roughly 3.5 miles per day. Some days all at once, others spread throughout the day.
But, 8.000 steps per day may actually be sabotaging my weight loss journey. Why? Because, while I am thinking 3.5 miles per day is very active, it actually is only low active, which brings down my basic metabolic rate by a lot. The BMR is the amount of calories your body needs to carry out all of it’s normal functions in any given day. It is based on your age, sex, height, weight, and of course your activity level. At my age, height, weight and considering a low active lifestyle, my body only needs 1,193 calories to sustain life, and maintain the weight I am at. I was way over estimating my calorie needs by a lot based on being more active than I am.
Now, some people are going to say that is not enough calories. Yes, it is. Unless I am adding high intensity exercise for at least 30 minutes a day, for 5 days a week, it is enough. That is the cold hard truth, like it or not. So, if I don’t want to kill myself with exercise, that doesn’t mean I don’t have fitness goals by the way, I need to increase my step count, and or decrease my calories by at least 250 calories per day. That would bring me down to 943 calories per day. That is a very low calorie count, and I am not sure if it is even possible, even being short, to eat that little of calories. I am sure it is, but will I even enjoy life. So, I need to burn more calories via increasing my step count so I burn right around 500 calories per day.
The point with physical activity, or exercise, is to do something you enjoy so you will keep doing it. I do not enjoy lifting weights, though I do lift light weights because it is important for bone health. I also do not enjoy being sore, having pain, or just plain sweating disgusting sweat. Sorry, don’t like it. But, I do have a fitness goal of speed walking, or running a 10 minute mile on my treadmill. I can already do a 15 minute mile, but wow 10 minute mile is way harder. It is a goal and I will do it, that I am sure of. I am pushing for the end of the year. I am more of a marathon goal setter, than a sprinter.
If you are a step count/tracker kind of person too here are the facts about how much activity you are really getting. These are from Australia. I had read ones that were even more strict, but now I can not find them on my computer.
- Less than 5,000 steps in a day is considered Sedentary.
- 5,000 to 7,499 steps per day is low active
- 7,500 to 9,999 steps per day is somewhat active. This is still too low to be considered active!
- Active is more than 10.000 steps per day!
- Highly active is more than 12,500 steps per day. This is what you should be aiming for, imo, if you are a walker and it is your main source of activity and or exercise. I used to hit this regularly, but then for some reason I backed off a little.
You can’t go from sedentary to 12,500 steps overnight, trust me. It is a lot of steps. It is like 6 miles per day. That is a lot of walking.
You can Walk With Me! For the month of October, and actually it will probably continue through the Winter, you can take 10% off my Walking Buddy Plan. That deal is available to anyone who reads this post. Use the code Walk22 at checkout. The discount will be refunded to you after the meet and greet. If you sign up for my Mailchimp newsletter, and then want to purchase the Walking Buddy Plan, simply message me after you are a newsletter subscriber and the code will be supplied to you to save 20%. The discount is for a one month Walking Buddy Plan. Should you choose to renew after one month the price will be the original price. Only one coupon code can be used per person, and please do not share it with others.
You can read all about my Walking Buddy Plan here, and the days that I am available to walk, and times. If the slots start to fill up, or you don’t pick your days in a timely manner, you many not get the day and time you want. Please plan accordingly. I do have a life. Please read the whole plan before you purchase it.
Sign up for my Mailchimp newsletter!
Living Life With CKD 