#StepBet
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Hey y’all! It’s finally Fall for NorCal. Crisp 53F mornings.
My friend convinced me to do StepBet. I really do not like games like that but I agreed because I needed to resume a daily run routine and I wanted to support her. I’ve been at it for 2 weeks. She dropped out day 4. 🙄
My anxiety has been off the charts with my job. Understaffed so I’m picking up all the extra work for the entire team. No relief in sight before mid Spring. I’d make a lateral move but the grass is not always greener. So I guess more running will have to do.
Hall🎃ween is almost here. Time to kick off the holidays. I’m traveling in November and December. I’m finally going back to Europe after 4 years.
Keep going, Bunnies. It feels heavy now but we will persevere. Find joy in the little things. Eat the warm bread. Listen to the wind. Smell the rain. Feel the cool morning fog. Watch people and their pets from a cafe. Drink coffee while the sun comes up. Rest your mind and soul often. You deserve it.
💋
#personal#selfsun#selfie#exercise over 50#california#snapchat#weight loss after 50#san francisco#my photo#fall 2023#filter#norcal#work stress#anxiety#StepBet#keep living#keep loving#find joy
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No gym today, but I met the 13.3K step goal for my StepBet competition!
B: Coffee mixed w/ premier protein shake
L: French onion chicken with green beans
D: Egg and cheese bagel; apple baked oatmeal
Daily deficit: 600 (aiming for at least 500)
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Getting my #stepbet steps in by #walking or #strolling to my new #gym @apexfitstudios I had @sabsfaeriedust call me on @whatsapp and we worked on chapter five of the book I #amwriting #writerslift @usghostwriting (at Apex Fitness, Orlando) https://www.instagram.com/p/CnrSP7JuQuh/?igshid=NGJjMDIxMWI=
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Last post of the day.
I also joined a few StepBets for the first time in MONTHS
Goals are pretty achievable. Only like, 8500 for an active day
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#fitblr#stepbet#weight loss#diet#healthy#losing weight#motivation#fitness#healthy eating#fitspo#fit#weightloss#health & fitness#lose weight
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#Steps Counter#walking app for android#walking app#best walking app#fitness app for android#fitness tracker app#step counter app#best step counter app#stepbet app#health app for android#game reward app#walk and earn apps#walk and earn
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I feel like I'm dying??
#so here's the tea#i just got back from two months of summer camp. amazing. but#every year i get back i get hella depressed#it makes sense. at camp i do what im passionate about all day. im around people i love. get three meals a day. walking in the sunshine#then i come home. i work in fast food. i live alone. i dont eat as much. its harder to get myself out of bed#so ive been going to work. only eating shit from work. coming home. laying in bed. going for my nightly walk cuz i gotta. sleeping#(seriously the only reason im still aliveish is because of my walks. and usually i do them at night because its hot so i dont get much sun)#i have an app called stepbet and you bet a certain amount of money and put it in a pot with other people#and you all commit to walking. and if you dont do the walking you need to then you lose your money#i did that and it's the only reason i can wrestle my ass out of bed#the problem is (god this was a long exposition) im on a walk rn#but because of the depression ive been in bed. not eating much. and worst. ive been forgetting my meds a lot#med withdrawal entails lethargy. tingling throughout the body. seizures sometimes. all around bad feels#but i got about a mile from home before all of that hitting me. all of a sudden i saw a bench and had to collapse onto it#and realized that its gonna be hard to get home#im shaking. weak. all-around miserable. have to finish my walk. dont know if i can walk home#gonna tey to press onward but god i feel like death#send good vibes. i feel like im fonna pass out
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Me: I think it's time to take a break from StepBet, I need my step goals to go down some before I go back to work in the spring.
Also me: *signs up for 2 more StepBet games because I can't pay for the membership and not play in as many games as possible*
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Sooooooooo I decided to try something new for my weight loss challenges.
I signed up for StepBet! It’s pretty popular and I’ve heard about it before but I was never really ready to commit to something like this but I had some extra money so I decided to just go for it!
If you don’t know what it is then I will tell you ☺️ You basically bet on yourself to complete a step challenge. The one I am currently doing is a $40 bet. If you complete the 6 week challenge then you split the pot with all the other winners. If everyone wins you just get your $40 back, if you lose then you lose your $40 and the winners split it, if some people lose while you win then you get a portion of their $40!
I just wanted to try this out and so far it has been really motivating me to get my steps in! As you can see, Monday I walked about 3k steps. That is considered normal for me when on days that I don’t work. I really want to make a fun change so I think that doing this will help me develop a routine for walking and hopefully soon that will turn into me running again. Since the days are getting longer I can go out in the evening (which I like more).
I am SUPER excited about doing this and my boyfriend is very supportive of me.
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Tuesday 11-12-19
Working on being more active, especially since it’s winter now. I ended up playing Pokémon go an hour and a half before work. Which is helping me stay on track for my stepbet. Plus I caught two new Pokémon for my Pokédex.
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Final StepBet of the year complete! 👏🏼👏🏼👏🏼
I won’t be joining another one for awhile. They’re less profitable in the first half of the year 😅 But I’ll still have an activity goal for next month.
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Today’s mood:
•7.5k steps
•longest suspension bridge with a partial glass floor
Munchkin lovin’
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I upped the game and stakes in my #weightlossjourney today and signed up for a 11 month program with @lakenona_weightloss with the goal of going from 388.4 pounds today to 189 pounds by the end of the program they started by giving me all the free #alkalinewater I can drink. I need to drink half my body weight in ounces a day that’s 194 oz which is a lot of #water #progresspic #beforeweightloss #health #fitness now I’m on my #stepbet #walk pretty much for the rest of the afternoon (at Functional Health & Weight Loss-Lake Nona) https://www.instagram.com/p/CnkapLXpIg8/?igshid=NGJjMDIxMWI=
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Hello, and welcome to Roly-Poly weight loss. I’m your host, Roly-Poly.
Welcome to day 22!
And today is a weigh in day, so let’s see how that is going…. 270.
Not bad!
So today we’re going back to our routine, so let me start the timer.
Okay, so today I want to talk about step tracking. Now, if you’re like me, I’m sure you’ve heard that you’re supposed to walk 10,000 steps a day. Many fitness trackers, including my fitbit, have that as the default setting, so it seems pretty important.
Now, if you’re coming from a sedentary place, like many roly poly people, 10k steps just seems like a huge number! I was certainly not hitting that number when I first started walking.
In fact, I set my first fitbit at 5k steps, and worked up to getting that number. Then 6,000, then 5,000. There are still plenty of days when I don’t hit that number.
Now, when I was working at a more active job, and climbing all those stairs I’ve mentioned, I was usually hitting 6,000 consistently, and with a little effort I could hit 7,000 in a day.
I also, as I’ve mentioned, walked 5ks, which are 3.1 miles. If you have a particularly sedentary day, only hitting 1,000 or 2,000 steps, that hour of walking will bump you up to 7,000. At least it did for me.
I could only hit 10,000 if I was up on my feet all day, or walking in a 10k or something like that.
Roly Mama, in fact, has 5,000 as her goal, because she isn’t doing those long walks, and that’s a reasonable goal for her to hit in a day, provided she does a half hour walk.
Well, according to the Mayo Clinic, our numbers are pretty typical.
“The average American walks 3,000 to 4,000 steps a day, or roughly 1.5 to 2 miles. It's a good idea to find out how many steps a day you walk now, as your own baseline. Then you can work up toward the goal of 10,000 steps by aiming to add 1,000 extra steps a day every two weeks. If you're already walking more than 10,000 steps a day, or if you're fairly active and trying to lose weight, you'll probably want to set your daily step goal higher.”
But the’re still encouraging us to get to that 10,000. And Self pushes it even further.
“Fitness pros have been citing 12,000 steps as a new target, which begs the question: Is 10,000 steps just not good enough anymore? ” They interviewed two trainers who encouraged people to aim for 12,000 instead of 10,000.
MyFitnessPal sums up the issue pretty well.
“When you’re just starting an exercise program, you may not have the confidence or ability to get anywhere near 10,000 steps (even if you go for daily walks). This lofty goal might backfire as consistently falling short of your goals may discourage you from exercising. If you swim or cycle, those activities don’t register as steps, so your count for the day won’t accurately reflect in your activity level. Plus, if you get 10,000 steps just from walking to and from work, you may feel best when you get 15,000 or 20,000 steps per day, instead of stopping at 10,000. Ultimately, “tracking step count is highly individual and there’s no perfect number,””
Now, we’ve looked at research in the past that says that that half hour a day walk is what we need to become more healthy. If that only equals about 3,500-4,000, do we really need to hit 10,000 a day? That’s three half-hour walks a day! Or 12,000?
When you’re coming from a sedentary place, that seems insane. And just waiting for us to fail. Even the idea from the Mayo Clinic of adding 1,000 steps a day seems like a pretty steep incline. Do we really need to hit that target? And that quickly?
Well, it seems like the answer is no. And kind of yes.
Let’s start with “no.”
First, let’s look at where that 10,000 number comes from. Some scientific study, right? Yeah-no.
This article from The Atlantic actually gets to the origin of this number.
““In 1965, a Japanese company was selling pedometers, and they gave it a name that, in Japanese, means ‘the 10,000-step meter.’” Based on conversations she’s had with Japanese researchers, Lee believes that name was chosen for the product because the character for “10,000” looks sort of like a man walking. As far as she knows, the actual health merits of that number have never been validated by research.”
Yeah, that’s it. That’s where the 10,000 number comes from.
So now let’s look at the “yes”.
Now, since then, people have actually initiated studies that seem to validate this number, but Self points out a problem with that.
“It's important to note that while research in this area can provide interesting insight, there are some limitations. For example, if a study only looks at the benefits of 10,000 steps and doesn't compare it to other step counts, the research can't conclude how much better 10,000 steps is for a specific health outcome. (Or if there's even a difference at all.)”
For example, in one study, “overweight participants were asked to walk 10,000 steps daily for 12 weeks. The 30 participants who consistently reached that goal lost weight and had a decrease in anxiety, depression, anger, and fatigue.”
But, aside from the fact that a pool of 30 people is insanely tiny to draw data from, the study doesn’t seem to have tested other areas. Maybe people who hit 7,000 consistently also had less weight, anxiety, and fatigue, just not as much.
Similarly, “A study where 355 participants were asked to take more than 10,000 steps a day found that there was a decrease in blood pressure among participants after six months.” Which is great news, but again there doesn’t seem to be any control group at a lower step count.
And that’s important for a number of reasons, as the Atlantic points out.
“That nuance can mean a lot to people who want to be less sedentary but aren’t sure how to start or whether they can do enough to make a difference, says Lindsay Wilson, a clinical professor of geriatric medicine at the University of North Carolina School of Medicine. “I don’t think setting the bar at 10,000 steps is a very successful way to approach exercise,” she says. “Some people are not walkers. They don’t have safe neighborhoods, or they feel unsteady on sidewalks. You need to be more creative. Is this a person who needs to go to a gym class or the pool, or sit on a stationary bike?””
And Self adds, “It also depends on what other activities you're doing in a day. If you take an indoor cycling class or do a strength training workout, you may not rack up as many steps as you would if you went for a run or walked a lot one day. That doesn’t mean you’re being unhealthy or that the other activities you’re doing don’t "count"—especially if you're hitting those 75 minutes of vigorous activity per week.”
So are there any studies that look at lower step counts? Or just being more active in general? And, it turns out, the answer is yes!
For example, Self notes “One study showed that participants who reached 7,500 steps or more were less likely to report poor sleep, while those who reached 5,000 steps or fewer were more likely to report poor sleep.”
That shows a benefit at just 7,500 steps, up from 5,000. So that’s promising to those of us who are looking to incrementally increase our activity!
Harvard Professor I-Min Lee performed a study “observing the step totals and mortality rates of more than 16,000 elderly American women.”
As she explained to The Atlantic, ““The basic finding was that at 4,400 steps per day, these women had significantly lower mortality rates compared to the least active women,” Lee explains. If they did more, their mortality rates continued to drop, until they reached about 7,500 steps, at which point the rates leveled out. Ultimately, increasing daily physical activity by as little as 2,000 steps—less than a mile of walking—was associated with positive health outcomes for the elderly women.”
So there you have it, in this study, an increase as little as 2,000 steps showed improvement. If you’re the kind of person who struggles to get to 5,000 steps, don’t feel like you’re a failure for not getting to 10,000.
““I’m not saying don’t get 10,000 steps. If you can get 10,000 steps, more power to you,” says Lee. “But if you’re someone who’s sedentary, even a very modest increase brings you significant health benefits.””
Now, all that said, what can you do if you do want to increase your daily step count? Tracking your steps on a pedometer or fitness tracker can help, and adding a half hour daily walk - like we did for No Zero Day May - can certainly boost your numbers.
If you’re in the moderate area - 6,000-8,000, you should consider the app, StepBet.
It looks at your past activity and calculates an “active” and a “stretch” goal for you. Actives at minimum are 7,000 and Stretches are 9,000.
Then, you join a bet! Usually costing about $30-40 to enter, the standard format is 6 weeks, needing to hit your stretch goal twice, your active goal 4 times, and with one “free” day. If you can make those numbers for the whole time, you win a chunk of the pot!
There are also variations, such as shorter, 4 week bets, no stretch days, no free days, and similar. I loved doing these, because it was great motivation to get that last thousand steps in before bed if I was a little low.
And the extra money at the end was nice! Sometimes I only made $2 back over my bet, sometimes $10! The great thing was the guarantee. If you won you bet, you would always get your money back. They’ll forgo their own cut to make sure that all winners at least make their money back.
So if you complete the steps, you can’t lose!
And, as you finish stepbets, you become more active, and your active and stretch goals inch higher. It’s a great way to slowly (over a month, not a day), increase your step goals.
Again, however, the minimums are 7,000 and 9,000, so if you’re just hitting 5,000 a day comfortably, and stretching to 6,000, this might push you too far.
If you still want a little extra stepping motivation, but StepBet isn’t right for you, check out Charity Miles.
Regardless of your step count level, it will work for you. You pick the charity you want to support from your list, start up the tracker, and get walking! Or running, or biking, or whatever! They track all kinds of activities. And when you finish, their corporate sponsors will donate money to the charity of your choice!
You can even join teams and help support or compete against each other.
It is a great way to add an extra motivation to getting your daily exercise or steps!
And that’s it for today!
This has been Roly Poly Weight loss. As always, I am your host, Roly Poly. Please share your experiences with the hashtag #StepCount. You can even share your step goals or achievements. I’d love to see them!
And please join me next time!
#RolyPoly#exercise#weigh in#weight loss#losing weight#weightloss#workout#working out#fitness#Health & Fitness#Stepbet#CharityMiles#StepCount
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