We’ve likely all heard of the recommendation to get in 10,000 steps (or five miles) per day. For some people, this sounds overwhelming. How is it possible to get in so many steps each day?! We turned to Jo Ann, a patient at Valeo who averages close to 15,000-20,000 steps per day, for answers.
Tracking Steps
When asked about her walking habits, Jo Ann (age 70) says her impressive daily step count is very intentional. “I’ve always been active, so aiming for the recommended 10,000 steps seemed too easy. I wanted something challenging, so I decided to aim for 20,000 steps instead,” she shares.
Tracking her steps each day is easy, thanks to her FitBit, which she has used for nearly a decade. “Getting my FitBit got me in the habit of tracking,” said Jo Ann, explaining that it also provided some extra motivation to keep moving. “Lots of people in my neighborhood had a FitBit, so we would do competitions to see who could walk the most.”
If you’re on the fence about getting a device that can track physical activity, just know that “gamifying” activities – like what Jo Ann did by competing against neighbors to see who can get the most steps – significantly increases motivation and physical activity behavior!
Start the Day with Steps
Jo Ann shared her daily schedule, which highlights one of the ways she ensures she meets her step goal: by starting her day with exercise.
“If I do it right away in the morning, I’m usually done by 6:30am. But, if I plan to do it during the day, I can find 900 excuses to not do it,” says Jo Ann, who has set up a weekly schedule to prioritize getting in physical activity.
“On Mondays, Wednesdays, and Fridays, I get up at 4:30am and bike for half an hour, then head to the Exercise Coach at 6am for 20 minutes of strength training. On Tuesdays and Thursdays, I meet up with a friend at the community center and walk for 45 minutes,” Jo Ann explains. She continues to share that she also aims to walk around lunch time, and also in the evening.
Mindset
For some people, it might seem out of the ordinary to place such an emphasis on walking and staying active. “My mom always told me, ‘if you sit down, you die,’” shares Jo Ann. At one point, when attending physical therapy, her therapist also said, “you sit, you grow old!”
These sayings reflect the truth of what happens in our bodies when we don’t focus on maintaining an active lifestyle as we age. Studies show that a sedentary lifestyle accelerates aging in numerous ways, including by increasing chronic inflammation and oxidative stress, causing shorter telomeres, disruptive cellular and metabolic functions, and leading to earlier onset of age-related diseases and frailty.
Indeed, Jo Ann has noticed the benefits of her high step count. “It does wonders. I feel better, mentally and physically. It is great for stress relief,” she states. “When I walk, I can think about stuff and solve the problems of the world. I’ve also found that when you have important things to talk about, walking while having that conversation can make it easier. You aren’t stuck sitting across from someone holding their gaze.”
With all her talk about the benefits of walking and how active she stays, you’d think that Jo Ann loved working out! On the contrary, she shares that she hates exercise.
“I hate it, but I do it,” she says. “My goal is to be as healthy and in as good of shape as I possibly can, for as long as I can.”
Since she isn’t necessarily a fan of exercise, Jo Ann has found ways to make it easier:
- Listen to a program using headphones
- Walk with a friend
- Walk the dog (or rather, let the dog walk you!)
- Walk outside or use the community center’s free walking track during undesirable or inclement weather (most community centers have free track access, including Eden Prairie, Chaska, and Shakopee)
- For anyone aged 65+, take advantage of Silver Sneakers
Get Active this ‘Walktober’
For those who are ready to challenge themselves to stay active this fall, check out Valeo’s Walktober Challenge. Luckily, you don’t need to top Jo Ann’s step count to win! Anyone who reaches 200,000 steps in October is entered to win, and anyone who participates (see the calendar for details) can receive $20 in Valeo Bucks.
Happy walking!
