As you know we just launched our Fitness App: https://schofitworx.passion.io/

And what a great time to review the factual research on: How many steps do we really need? If you’re loving those 10,000 or more steps per day, then by all means keep at it. But if you’re using them instead of proper nutrition to keep the weight off, it will catch up with you. Consider a more nutritionally sound eating regime, and guess what? You won’t HAVE to do all those steps everyday with the intent of outrunning your fork. 

In all honesty until a few months ago I was maybe getting 2000 steps a day! I work from home, and unless I left the house, I was getting very few steps. The bug got into my head that I needed more, and I started integrating it. But boy was I happy to understand that I didn’t need them. I’m going back to a 30 min walk or step cardio daily, and not worrying about what all the influencers claim!  I’ve got some links to the data for you, and by no means do I want you to reel in, if you’re loving the movement you're getting. Just know: it is not the secret sauce to health! It aids in health along with good nutrition, nutrition is always the foundation. 

Did you know that taking 10,000 steps per day is not based on science?

So how many do you really need?

A study of nearly 6,000 women aged 63 to 99, who could walk around and lived at home, found that 3,600 daily steps were associated with a 26% lower risk of heart failure.

For seven days, participants wore hip accelerometers. Researchers found that even light activities (self-care, chores, caregiving) and moderate activities (walking, climbing, yard work) were correlated with reduced heart failure risk over a seven-year time period.

So if you want to hit this goal, all it really takes are simple — yet consistent — movements. The next thing you know, you’re already at 3,600 steps.

There is also research data showing that an hour per day of walking at a moderate level may help prevent breast cancer in post menopausal women.

Title: The Power of 3600 Steps: Achieving Health with a Balanced Diet and Daily Movement

In the quest for better health, many of us strive to reach certain fitness goals, whether it's hitting the gym several times a week or logging a specific number of steps each day. While these aspirations are admirable, they can sometimes feel overwhelming, especially for those with busy schedules or limited mobility. However, what if I told you that achieving health and wellness might be simpler than you think? Let's explore the concept of getting 3600 steps per day and how, coupled with a healthy diet, it can be a game-changer for your well-being.

The 3600 Steps Paradigm:

When it comes to physical activity, the recommended daily step count often varies depending on individual fitness levels, age, and health goals. However, recent research suggests that even modest amounts of daily movement can yield significant health benefits. Enter the 3600 steps paradigm – a concept that emphasizes the attainability and effectiveness of achieving 3600 steps per day as a baseline for better health.

The Health Benefits of Movement:

Regular physical activity is essential for maintaining optimal health and well-being. Here's how getting 3600 steps per day can benefit you:

1. Improved Cardiovascular Health: Walking is a low-impact exercise that can help strengthen the heart, lower blood pressure, and improve circulation, reducing the risk of heart disease and stroke.
2. Weight Management: Walking burns calories and can contribute to weight loss or weight maintenance when combined with a balanced diet. It also helps build lean muscle mass, which boosts metabolism.
3. Enhanced Mood and Mental Health: Physical activity, including walking, releases endorphins – feel-good hormones that can reduce stress, anxiety, and depression. A daily walk can lift your spirits and improve cognitive function.
4. Joint Health: Walking is gentle on the joints and can help improve flexibility, mobility, and joint function. It's an excellent exercise for people of all ages and fitness levels, including those with arthritis or joint pain.
5. Better Sleep: Regular physical activity, including walking, has been shown to improve sleep quality and duration, helping you feel more rested and rejuvenated.

Pairing Movement with a Healthy Diet:

While physical activity is crucial for overall health, it's essential to complement it with a balanced diet rich in nutrients.

This is where the teaching at Scho Fits: Focus On Health 3.0 comes into play. You’ll learn the hows and the why’s and equally as important the why nots of food. No other program offers the in depth teaching of how food works in our body and how it doesn’t work, explains the damage that it does, and how to undo it.  Set up an app to discuss your health needs.

Making Movement a Priority:

Incorporating physical activity into your daily routine doesn't have to be complicated or time-consuming. Here are some simple strategies to help you reach your daily step goal:

1. Take Walking Breaks: Break up long periods of sitting by taking short walking breaks throughout the day. Aim to walk for 10 minutes every hour to boost circulation and energy levels.
2. Use the Stairs: Opt for the stairs instead of the elevator whenever possible. Climbing stairs is an excellent way to increase your daily step count and strengthen your lower body muscles.
3. Walk Whenever You Can: Look for opportunities to walk instead of drive, such as walking to the store, walking your dog, or taking a leisurely stroll around your neighborhood.
4. Set Realistic Goals: Start with achievable goals and gradually increase your daily step count over time. Celebrate your progress and stay motivated by tracking your steps with a pedometer or smartphone app.
5. Make It Enjoyable: Choose activities you enjoy and find ways to make them fun and rewarding. Whether it's walking with a friend, listening to music, or exploring nature, make movement an enjoyable part of your daily routine.

In Conclusion:

Getting 3600 steps per day, coupled with a healthy diet, can be a simple yet powerful strategy for achieving better health and well-being. By prioritizing daily movement and nourishing your body with nutrient-rich foods, you can improve your cardiovascular health, manage your weight, boost your mood, and enhance your overall quality of life. Remember, small steps can lead to significant changes, so lace up your shoes, fuel your body with wholesome foods, and embrace the journey to a healthier, happier you!