To me the steps mean I’m moving and not sitting. I agree that they are not necessarily reflective of fitness or having exercised in a significant way.
Very astute observation @busdriver11 about “steps” vs more intense exercise. I suspect that many people are either unaware of or have lost track of the genesis of the “steps thing” as the focus has shifted from concepts of moving your body during the day to obsessing on counting the number of steps taken. We all know the health and fitness benefits of regular moderate to vigorous cardiovascular exercise and that mixing in higher intensity intervals makes it possible to reduce the time needed to achieve the results. The guidelines of 150 minutes per week of moderate cardio exercise or 75 of vigorous cardio encapsulate this.
The are a load of studies, however, that demonstrate that structured cardio exercise alone is not enough for purposes of preventing or delaying the diseases and metabolic effects of aging. Doing structured exercise for relatively brief periods of time several times per week is great and important for what it is but you can’t undo the harm of a sedentary life style where we are sitting in our cars or at our desks for 8 hours a day (or more) by simply exercising 25-45 minutes a day 3-5 days a week. What these studies conclude is that we need to disrupt these sedentary patterns by regularly moving our bodies throughout the day. These studies led to recommendations that we should not sit for more than 30 minutes at a time during the normal day and should make sure that we get up and move around multiple times throughout the day. (See articles published by the American Diabetes Association). This, of course, led to the question of how much movement is enough which led to efforts to quantify it in easily measurable terms such as steps which led to the entire industry of wearable fitness bands that will vibrate when you sit “too long” and tell you how many steps you’ve taken. And if 10,000 is good, 15,000 is better and suddenly measuring steps has become the marker for fitness that overshadows structured cardio activity when that was never the intent nor supported by the studies.
The reality is that we need to do both. Structured cardio for the strength, fitness and health benefits it provides and basic movement throughout the day to derive the the benefits of staving off the metabolic effects and diseases of aging. One does not replace the other.
Parenthetically, similar concepts apply to resistance strength training. Doing 45 minutes to an hour of strength training 2-3 days per week is not going to undo the muscular skeletal postural issues caused by sitting slouched at your desk or in your car all day long. You’ve got to get up and move. Our bodies were made to move to remain healthy and pain free.
Here is a link you can follow up with:
4.4 miles for my last Florida run for this trip. Ran with my husband again. It was another nice morning. We’ve been here before- probably a little later in the spring- and it was unbearable.
Because we can never talk about our Fitbits enough…
The steps are a goal - and I agree with MOWC that the steps and the 'light up dot wheel" of your hours of the day are reflective of non-sitting time and general movement. I fully agree that 30 minutes of exertion to the point of sweating is mentally and probably physically more beneficial than oodles and oodles of steps.
What I actually think is more valuable on Fitbit is the “active” minutes. You can adjust your activity minutes you want to achieve each day and at what point the Fitbit will recognize those activities (for instance on mine I have it set so that it doesn’t “recognize” walking as an activity unless I’ve done it for at least 10 minutes straight). Days when I have over 100 “activity” minutes are very good activity days.
Sounds like there are some races/events happening today! Good luck to everyone!
I had kind of a first yesterday. I was supposed to go on a 9 mile run, doing an out-and-back route. I made it to just under 3.5 miles and told myself I was just going to turn around and try to make it to 7. At about 4.25 I finally admitted it wasn’t going to happen. My body was just way past a “push through it” tired. It’s also a pretty hilly route. I had my mom come up and join me so she could get her walking in, so I waited for her to catch up and then we walked the rest of the way back and then just enjoy being outside in the pleasant, warm weather.
The REALLY bad part? When I saw my mom walking to me, I realized I didn’t put any sunscreen on. ~X( (This is also really bad of my because not only do I have really pale skin that burns very easily, I also have lupus so if I’m going to be out in the sun I REALLY need to slather it on.) So, I now have a really bad sunburn that is quite painful.
Positive news: The training plan calls for a cutback/dropdown/dropback/whatever you call it week. I have a 10k on Saturday (first race of 2017!), so I have a 4 mile run, a 30 minute cross training day, and a 3 mile run during the workweek. That feels super doable, so I am feeling excited about that! 
This is your friendly reminder to WEAR SUNSCREEN!!!
Thanks for the reminder, nahnah! Yes, sunburn will negatively affect your immune system and literally wilt you. I got sunburned running a marathon once - it never crossed my mind that there is enough sun getting through a cloud cover in April in Boston to burn you. The funny thing is that I did not get sunburned running Kauai - under the scorching 90 degree sun!
Yes, put on sunblock and wear a cap to protect your scalp skin and sunglasses to protect your photoreceptor cells!
Weekend work for me: an Orange Theory class and hips and hamstrings yoga class.
I have been trying to get back to consistency in weight training and have been floundering since my trainer left. Can’t seem to find someone I like and while the classes I take, like OT and power, are fine, there are not the same as working with a good trainer. As a resilt, I have been slacking and my default is yoga and walking/Cybex arc. After reading all the articles above, I am totally confused. How much cardio vs how much weight training? Is Cybex arc a good cardio workout? What about yoga or pillates?? Do they count as strenght training? They are definitely body weight exercises. I try to get 60 active minutes on my Fitbit for 6 days a week and 10K steps.
Thank you @abasket and @MomofWildChild and @FallGirl for the encouraging words yesterday. I read them and it took me a couple more hours but I eventually did jump on the elliptical anyway for 25 minutes, took a walk around the neighborhood and did my pt exercises so it felt good. We’ll see if I do the same tonight or tomorrow… I have to ease into it I think My daughter is away for a few days, strangely I think this helps too. I’m not worrying about her and can focus on myself which I think will be the new norm when my nest becomes empty this fall.
Yesterday’s half marathon was horrible! I pretty much did everything wrong! It was warm and I way overdressed. It was really windy and so hard running into the wind. And the course is hilly. I wanted to be between 1:45 and 1:50 which is a pretty typical time for me, so I started out just behind the 1:45 pacer. I stayed with him the first two miles, but he was running at a 7:35 pace which is way too fast for me. So then I dropped back to a more realistic pace for me but having battled the wind running too fast, I was not doing well just a few miles in (not to mention being totally drenched in sweat and way too warm from being overdressed). So I did not do well at all and it was not fun. But a couple bright moments - I did a walking stretch in mile 11 and walked past a course sentry who said something encouraging and I just shook my head and said “I’m really struggling and having a terrible race today”. He was clearly built like a runner and responded “Some races are like that. Just keep going, finish this race, and your next race will be that much better”. It was just the pep talk I needed at the moment.
The last mile of the race is uphill and I was positively beat. At just over a half mile to go, I checked my watch and realized I was going to have to really push it to finish in under 2 hours. It would kill me to have a time over two hours. It seemed hopeless, but then suddenly one of our Back on My Feet members appeared, grabbed my hand and said “C’mon, you’ve got this!”. He stayed with me all the way up that hill just talking me through it and I was able to finish in 1:58:32. It was just really cool - he had finished his race and came back out on the course to help me get to the finish. He is a homeless veteran and just a great kid - he has such a positive attitude and has made some very positive changes in his life. It was just such a great metaphor of how we all struggle at times in our lives and need somebody to give us a little help.
busdriver - how did the climb go? I hope you flew up those steps!
Bunsen - I hope this next procedure finally gets you back to being able to be as active as you’d like!
My H just tried two styles of the Lulu pants. Loves them! He especially likes the Discipline pants. An ex-NFL player recommended them so I got them for him for Christmas. He also likes the ABC pants. I am more an Athleta person. Love the midtown ankle pants when out running errands.
I think my icy, snowy hikes are done! It will still be cold for a bit and then rainy so I will need to switch over to rainboots to slog through muddy trails. I have really enjoyed the winter by continuing the outdoors hikes.
It has been one month fighting this terrible upper respiratory virus that spread to an eye infection and problems in another area! 
Walked yesterday and I am a bit sore today.
Celebrating H’s 61st birthday today. I will grill ribeyes for everyone but D2 and I as we don’t eat red meat. Instead I am trying a new honey mustard baked chicken for us. Meat, 7 layer salad and baby ranch potatoes in crockpot…just what H asked for!
sabaray…I am looking for a Pilates studio for H to try. It is my birthday gift to him. A few of his work employees have been doing it and they say it has improved their golf game quite a bit. What should I look for?
C3B, you stuck it out - that’s a WIN on an otherwise mentally tough day. All of them a lesson right?
Dinner sounds great NM!!!
@Fishnlines29 , way to go! Your body will like it if you can do even just some moderate exercise as many days as you can. Doesn’t have to be everyday. But even if you don’t do elliptical but take the walk today your body will like the routine. 20 minutes out of your entire day - can you find it?
I finally made the Kodiak pancakes this weekend - I liked them! Just a little heartier than regular pancakes. Make them with milk and egg. Why not?! Test will be on pancake loving D2 when she comes home.
My husband bought some of the Kodak mix but we haven’t been home to try it. I’m eating Oreos instead!
C3B- way to finish. I think half marathon is a tough distance and when something goes wrong it is a LONG way to struggle. Nice job and great time, even though it isn’t great for you!
Great job, @Fishnlines29! 25 minutes! yay. The hardest part of exercise for me is to put my running shoes on… I always peek at this thread if I have zero motivation to exercise - it definitely helps to get me over the hardest part!
@C3Baker - it is one of those races. Great job, and how cool is that your training buddy was there for you!
Yes, Fishn! Told you we would get you going! Good job.
@abasket - glad you liked the pancakes. They are a meal on their own, especially if served with a dollop of Ellenos or any other whole milk greek yogurt and some fresh berries! Speaking of Ellenos, I discovered that one store near our house sells it… stuffed my fridge. Yum!
C3Baker - that sounds awful with the wind and hills - but way to finish. Having that support on the course is often the boost that’s needed and how great to have the support from someone you’re supporting, too.
NMinn, I would be looking for what I consider the big names in Pilates teacher training - Basi, Balanced Body, Pilates Method Alliance training. Certifications for the trainers. If someone is an apprentice, it’s clearly stated as such and they’re properly supervised. Continuing education for all instructors. The studio should offer privates and a wide variety of classes at all levels, including mat and equipment classes. Visit and have them show you around - just like a gym, it should be clean and the equipment well maintained. Good for your husband and Happy Birthday to Mr. NMinn!
Another nice day here today - got up and walked the pups, ran some errands, H and I took the pups to the park, did some vacuuming (we seem to have acquired an extra dog as a result of the vacuuming), soon I’ll be headed off to Pilates. This morning I ordered a new book - “Train Smart, Run Forever” - looks like it’s specifically geared to the more mature runner, authored by the fine folks at FIRST. Tried a new recipe for breakfast - oatmeal cooked with coconut milk and added blueberries. Even H liked it. We did not go to the new restaurant yesterday - I made fajitas at home which I know were much healthier plus no added temptation of margaritas. Win!
@C3Baker, the Big Climb went alright for me. Didn’t exactly fly up the steps, but I did meet my goal of less than 15 minutes. So far top five in my age group, but there are still people left to go. My husband met his goal of top ten overall, so he is really happy, unless someone knocks him out of there.
I was kind of aggravated, because near the end I got my second wind, and the people in front of me just wouldn’t move out of the way. You are supposed to move to the right and let the climbers pass on the left, but they stayed in an unpassable pack, even though I was calling (to your left). I think they were just too tired to move. You really want to finish exhausted, having given it your all, and I had something left. Oh well.
Congrats, bus!!! Congrats to your husband, too!
Thanks, Bunsen. It’s kind of interesting, that half of the top ten were guys in their fifties. That’s not the usual age group for sporting events. Kind of shows that stair climbing is one of the few events that the old guys actually stand a decent shot when competing against the youngsters.
c3baker- glad you were able to finish it. I had the worst race of my life in August, and it was a half marathon. In the south. Did I mention it was August? It was SO HOT. The pep talk I got was someone standing off to the side telling me I needed to go faster when I was going as fast as I could. Not cool! But that is really awesome that the Back on My Feet person was there for you! I read about the origin of that group a little while back and it’s great that it’s still going strong.
busdriver11- glad you were able to meet your goal! It is very aggravating when people don’t move like they’re supposed to. I’m just happy that didn’t keep you from hitting your goal!
I usually go to the gym for some cross training on Sundays, but I think I’m going just go out for a walk and really let my body rest. I have ten more work days until Spring Break. Usually that gets me going, but this year it almost feels impossible. I’m going to focus on my 10k this week and hopefully that’ll help me get through this first five!