Still on this health kick

I have been trying to find ways to log my other activities into a walk or steps.   Since my pedometer is synced with my Walgreen’s Balance Reward account(you get 20 points for every walk/steps.  It is part of their healthy balance program).  I found this conversion chart.   Most of the activity are estimated, but you should get the idea.

 

ACTIVITY CONVERSION CHART

Use this info if you’re counting steps and want to convert activities that are not easily measured by the pedometer.

PLEASE NOTE: Activity Conversions are estimates; your actual steps may vary

Bicycling  |  Dancing  |  Gym Activities  | Household Activities  |  Lawn and Garden  | Miscellaneous  |  Outdoor Activities  |  Running  | Sports & Games  |  Walking  |  Water  |  Winter
Number of Steps per Minute
Activity Steps/Min (Avg)
| Bicycling |
Bicycling (leisurely, 10-11.9 mph) 100
Bicycling (moderate, 12-13.9 mph) 200
Bicycling (vigorous, 14-15.9 mph) 250
| Top |
| Dancing |
Aerobic dancing, low impact 118
Aerobic dancing, strenuously 140
Dancing, choreographed 158
Dancing, socially 93
Line Dancing 139
| Top |
| Gym Activities |
Aerobics (high impact) 182
Aerobics (low impact) 125
Aerobics (moderate) 154
Basketball, game 230
Basketball, playing recreational 138
Boxing, in a ring competitively 213
Boxing, non-competitive 131
Circuit Training 178
Elliptical trainer 203
Gymnastics 89
Handball, recreational 142
Judo 187
Jumping Rope, moderate/fast 244
Jumping Rope, slow 178
Karate 290
Kickboxing 290
Pilates 101
Racquetball 138
Racquetball, playing competitively 198
Rowing, light 111
Rowing, moderate 179
Rowing, vigorous effort 203
Softball 145
Stair climbing, moderate 180
Stair climbing, slow 90
Stair climbing, vigorous 267
Stretching 6
Swimming, leisure 133
Swimming, moderate effort 174
Swimming, treading water 49
Swimming, vigorous effort 222
Tae Kwon Do 290
Tai Chi 8
Water Aerobics 100
Weight lifting, light 66
Weight lifting, moderate 87
Weight lifting, vigorous 133
Yoga 100
| Top |
| Household Activities |
Grocery Shopping 67
Housework, light 72
Housework, mopping floors 51
Housework, vacuuming 101
Housework, washing windows 87
Painting/papering 78
Washing the car 87
| Top |
| Lawn and Garden |
Firewood, chopping 133
Firewood, sawing 113
Firewood, stacking 89
Gardening, heavy 174
Gardening, light 73
Gardening, moderate 116
Hoeing in a garden 96
Mowing 160
Raking leaves 125
Yard Work, general 145
| Top |
| Miscellaneous |
Badminton 98
Billiards 77
Bowling 87
Fishing, from boat, sitting 56
Fishing, from river bank and walking 111
Frisbee, general playing 67
Grocery Shopping 67
Horseback riding, trotting 102
Horseback riding, walking leisurely 31
In-line skating, moderately 125
Jumping Rope, moderate/fast 244
Jumping Rope, slow 178
Mowing 160
Orienteering 151
Painting/papering 78
Pilates 101
Raking leaves 125
Rollerblading, moderately 125
Shoveling snow, heavy 278
Shoveling snow, light 133
Shoveling snow, moderate 174
Tae Kwon Do 290
Tai Chi 8
Washing the car 87
Yoga 100
| Top |
| Outdoor Activities |
Badminton 100
Baseball 111
Basketball, game 230
Basketball, playing recreational 138
Bicycling (leisurely, 10-11.9 mph) 100
Bicycling (moderate, 12-13.9 mph) 200
Bicycling (vigorous, 14-15.9 mph) 250
Canoeing, leisurely 100
Firewood, chopping 133
Firewood, sawing 113
Firewood, stacking 89
Fishing, from boat, sitting 56
Fishing, from river bank and walking 111
Frisbee, general playing 67
Gardening, heavy 174
Gardening, light 73
Gardening, moderate 116
Golfing, with a cart 78
Golfing, without a cart 122
Hiking, 10-20 lb. load 217
Hiking, 21-42 lb. load 232
Hiking, general 172
Horseback riding, trotting 102
Horseback riding, walking leisurely 31
In-line skating, moderately 125
Mowing 160
Orienteering 151
Rollerblading, moderately 125
Running a 6 minute mile 247
Running a 7 minute mile 222
Running a 8 minute mile 200
Running a 9 minute mile 184
Running, jogging 156
Shoveling snow, heavy 278
Shoveling snow, light 133
Shoveling snow, moderate 174
Skiing, cross-country moderately 164
Skiing, cross-country rapidly 256
Skiing, cross-country slowly 114
Skiing, downhill moderate 178
Skiing, downhill rapidly 244
Skiing, downhill slowly 109
Snowboarding, light 150
Snowboarding, moderate 182
Snowshoeing 178
Soccer, playing competitively 218
Soccer, recreational 144
Softball 145
Tennis, doubles 102
Tennis, singles 178
Volleyball, game 232
Volleyball, leisure 87
Walking at a normal pace 100
Washing the car 87
| Top |
| Running |
Running a 6 minute mile 247
Running a 7 minute mile 222
Running a 8 minute mile 200
Running a 9 minute mile 184
Running, jogging 156
Walking at a normal pace 100
| Top |
| Sports & Games |
Badminton 98
Baseball 111
Basketball, game 230
Basketball, playing recreational 138
Billiards 77
Bowling 87
Boxing, in a ring competitively 213
Boxing, non-competitive 131
Cricket 111
Fencing 133
Football 189
Golfing, with a cart 78
Golfing, without a cart 122
Gymnastics 89
Handball, recreational 142
Hockey 178
Ice skating, competitively 162
Ice skating, leisurely 84
Ice skating, moderately 122
Judo 187
Karate 290
Kickboxing 290
Racquetball 138
Racquetball, playing competitively 198
Scuba diving 203
Skiing, cross-country moderately 164
Skiing, cross-country rapidly 256
Skiing, cross-country slowly 114
Skiing, downhill moderate 178
Skiing, downhill rapidly 244
Skiing, downhill slowly 109
Snowboarding, light 150
Snowboarding, moderate 182
Soccer, playing competitively 218
Soccer, recreational 144
Softball 145
Squash 348
Tae Kwon Do 290
Tai Chi 8
Tennis, doubles 102
Tennis, singles 178
Volleyball, game 232
Volleyball, leisure 87
Water Polo 222
Yoga 100
| Top |
| Walking |
Golfing, with a cart 78
Golfing, without a cart 122
Grocery Shopping 67
Hiking, 10-20 lb. load 217
Hiking, 21-42 lb. load 232
Hiking, general 172
Orienteering 151
Running, jogging 156
Snowshoeing 178
Stair climbing, moderate 180
Stair climbing, slow 90
Stair climbing, vigorous 267
Walking at a normal pace 100
| Top |
| Water |
Canoeing, leisurely 100
Rowing, light 111
Rowing, moderate 179
Rowing, vigorous effort 203
Scuba diving 203
Swimming, leisure 133
Swimming, moderate effort 174
Swimming, treading water 49
Swimming, vigorous effort 222
Water Aerobics 100
Water Polo 222
Water Skiing 104
| Top |
| Winter |
Curling 89
Hockey 178
Ice skating, competitively 162
Ice skating, leisurely 84
Ice skating, moderately 122
Shoveling snow, heavy 278
Shoveling snow, light 133
Shoveling snow, moderate 174
Skiing, cross-country moderately 164
Skiing, cross-country rapidly 256
Skiing, cross-country slowly 114
Skiing, downhill moderate 178
Skiing, downhill rapidly 244
Skiing, downhill slowly 109
Snowboarding, light 150
Snowboarding, moderate 182
Snowshoeing 178

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Oh, My God

I forgot to mention in my daily routine.  I read my bible.  The most important part.

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Week 3 – Oh boy

Week 3 should be titled the good, bad and the ugly.  Let’s start with the ugly.   I messed up and had a cheeseburger from Burger King plus and Icee.  I was trying to be so good.   I feel so ashamed, so low, the tragedy of it all(Hell, it did taste good).   Well, I fell off the wagon, bumped my head , but I am OK(holding an ice bag to her head).   Now for the bad.  I missed a day of walking.    I just did not feel like going.   Simple.  I did start back the next day.  Back on the horse.    Now for the good.   Drum roll please.

Here is my daily routine.

Start with the day at 6:00.   Put the coffee on and plug-in my phone.  Dress in my one killer workout clothes, check the weather and take my vitamins for the day.  It is best for me to take them with food.   I will usually have some oatmeal or toast with fruit for breakfast.   I am out the door around 6:50.   Arriving at the mall around 7:05, I turn my pedometer on my phone and start my walking for the day.

 

With a smile on face, I can say I am doing a little over a mile now.  I can’t speak for my legs, since they are a little upset with me.   They feel like they are doing all the work.   I promised them I will involve the rest of my body to help with the load.  Starting Monday, I will be using arm weights.  They are only 2 lbs each, but this will help me  tighten my arms and extend my workout.  I showed them to my legs.   They seem to like the idea.   At least we back on speaking terms.  They are so stubborn.

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I have elected to weigh myself at least once a month.  If the  numbers don’t add up, it can swing either way.  Putting added pressure on yourself, sets you up for failure.   My goal is to become the best I can be.   Losing the weight is a bonus.  Striving for a healthier lifestyle is my main focus.

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Now, I have invested in a blender to make smoothies.   I have been doing my research and found that I can add vegetables and fruit to get a great tasting smoothies(my paycheck has to catch up for the purchase of a juicer).  I have not used it yet, but I am very excited.  I am hoping to use the smoothies to replace one meal, probably lunch.    I will try for twice a week and work my way to  5 days a week.   If any one is making their own, please send me your favorite recipes.   I would love to try some.

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Oh, I forgot.   I purchased some flax-seed powder to add to my baking, food and smoothies.   Ah, health, I can taste it now.   Go big or stay at home.

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Week 2

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Like my outfit.   Yes, I know.  Looking good.      Well it has been an interesting week.   I met with one of my fellow walkers.  Her name is Nicole.  Sweet lady.  Walking for health reasons.  We walked together until she had to go.  I sensed she wanted to talk.  I slowed down and we had a lovely conversation.    I was also attacked, I mean approached by another walker.   Apparently the group of mall walkers have been walking for more than 20 years together and their practice is to walk with anyone that they see walking alone.  While I appreciate the gesture, I am on a time crunch.  The mall does not open until 7:00 am, we only have one car and my husband goes to therapy in the am.  I have about 30 minutes to complete a mile and get the car back.   Since I have been walking, I have seen groups, singles and couples.   The singles usually walk by themselves.  Not one person has approached them.   They are walking just like me.  I would like to say I was singled out because of my snazzy outfits or my  stunning good looks.  Maybe the fact that  at 54, I am 20 years younger than all of the other walkers.   Maybe it is because I have beautiful caramel colored skin.  I speak to everyone that I pass, even the ones who don’t speak back.

 

This incident happened on a Thursday.   The door I usually go in, was locked.   The reason I know this is because two of the regulars informed as they were walking out.  The suggested I seek another entrance, since they saw other walkers already inside( Does this sound like an episode of  The Walking Dead.  The Dead watchers know what I mean).  I thanked them and we all started our daily walk once inside.   Nicole only walks Mon – Thurs.   My other partner did not show.  We shall see on Monday.  We shall see.

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A weeks worth

I started my exercise program. It has been a full week(Saturday and Sundays are my off days for now).  I even joined a Zumba class(I thought I was going to die)  The class is 3 days a week.  I plan to attend  at least one day and work my way to two days.  Remember I am a former couch potato.  I have to gradually get into this.  My sore muscles told me this.  Plus I want to incorporate other training for a full workout.  I really would prefer a dance class, but none exist.

 

My day starts at 6:30, make coffee, put on my exercise clothes and fix breakfast for my husband.  I arrive at the mall( I like mall walking since they have steps and there are other walkers around) The mall is open for 7:00 am.  I can usually get around three times by 7:30.  I have a pedometer on my phone.  The app is synced to my Walgreen Balance Rewards Program.  I get point for healthy living @.MapMyFitness.  I love this app.  I log my workouts, enter what foods I have eaten, create routes, set goals and challenges.  I also has options to find work out gear, events such as walks or runs.  I still have not explored everything this app has to offer.  Here is a picture of the first day of my walking stint.  I hate taking pictures, I need to put it all out there.

 

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Not my best look, but  it will get better.  Gotta start somewhere.

 

 

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A weeks worth

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August 24, 2014 · 4:32 am

It’s time

It’s time.

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