Your Ideal Weight

The Fidget Factor

I recently remembered a research study that my friend and colleague, Dr. Bob Maurer, shared with me that forever altered the way I looked at physical activity. We were chatting about some of the studies he had reviewed for his book, One Small Step Can Change Your Life, one of which compared the differences between thin and overweight individuals. One of the key findings was that thin people expend more calories per day in physical activity that most people would probably consider "fidgeting." That's right--unintentional movements like pacing when talking on the phone, tapping your feet while sitting at your desk, and puttering around the house can actually lead to a significant difference in body composition. Now, THAT caught my attention.

I remember watching my children's daily activities for a few days after that, how they swirl their feet constantly while we read a nightly book, and how they absorb themselves in casual movement as they chat with me while I cook dinner or they tell me about their day at school. They use big arm movements and bounce around whenever a song is playing in the background. It's automatic and pleasurable.

Then, I watched some of the adults in my circle for a few days, both in professional and personal settings. So many had accomplished amazing feats of "movement apathy," myself included (even though I'm someone with a lifelong love of activity through dance and fitness!). It was so striking the difference between the natural and joyful movement patterns of children, and the "learned sedentary" nature of so many adults. Now, THAT ALSO caught my attention.

I committed that day to incorporating "The Fidget Factor" into my life, remembering that anything you do with regularity will become a habit before too long. Just as lack of activity has become an unproductive habit for many, tiny bits of additional activity (even ones that seem utterly insignificant) can add up to a productive, healthy habit that benefits both your weight and your well-being.

So that's why you'll see me gently shifting from side to side when I'm talking with someone in the grocery line, and why I'll do alternating leg lifts while I'm watching my favorite television show. It's why I'll take three or four trips in from the car when I'm hauling groceries, and why I'll squat down to say hello to my kids...or the dog...or my own feet more often than I used to. It makes it simple and effortless to add just a little bit more activity into my days one small step (actually, one small fidget!) at a time.

 

The Fidget Factor

A variety of research studies have shown that the "fidget factor" may be one contributor to avoiding obesity.  Scientists at the Mayo Clinic (among other research facilities) have observed that lean subjects tend to expend an average of 350 more calories per day than their obese counterparts.  But these calories were burned in a rather unexpected way--through what is referred to as "non-exercise activity thermogenisis," or "NEAT" activities. 

Obesity-resistant individuals and animals tend to simply move more throughout their day, whether intentionally or unintentionally.  They fidget more, stand more, and engage in more movement in their "activities of daily living" when compared to obese individuals and animals. 

The simple act of standing can burn 20 calories per hour and mindlessly tapping your toes while sitting can burn 9 calories per hour.  Imagine the metabolic bonfire you could light if you decided to stroll around your room while talking on the phone or clear the clutter from your room during television commercials?  Can you doodle during your meetings or keep all of your dishes in lower cupboards, causing you to squat down to reach them?  What other NEAT activities can you include in your day that your mind won't necessarily notice but your waistline surely will?

Tracking Steps Helps You Make Tracks

We've already talked about the fact that the simple act of wearing a pedometer helps you increase your physical activity and decrease your weight without really even thinking about it.  Now, a new study proves that when you take the extra "step" of thinking about the number of steps you're taking you'll enjoy even more benefits.

Researchers found that among individuals who wore pedometers, those who logged their steps by simply recording the number of steps they took each day took 9% more steps than those who did not. 

A 10% "return on investment" in our current economic climate would would be considered remarkable and a solid way to gain financial ground.  And this study proves that you can yield nearly a 10% "return on investment" in your well-being--a proven way to lose extra weight.  All from the simple act of recording a number each day.  Now, that's quite a dividend.   

What a Trip...A Fun Resource for Moving More

The last post heralded the benefits of moving more.  In honor of making physical activity both simple and fun, we've stumbled across a great resource that makes every step count.

America On The Move is a fun, free online resource that allows you to log the steps you take each day and virtually track your journey along a variety of scenic trails, like the Pacific Crest, the Iditarod, and the UK National.  The program allows you to enter the number of steps you took each day, and maps your progress along your chosen trail, sharing facts and features of the trail as you go.  It provides a visual reminder of every step you take toward well-being.  And, they have other great resources--including challenge and buddy programs--to support you in reaching your goals.

So grab your pedometer and log your steps.  Remember that experts recommend trying to log 10,000 steps in a day to maintain your fitness and health goals, but any progress is good progress and any activity is better than none at all!  Just start where you are and move a little more each day.  With America on the Move, you may just see some great new scenery AND feel some great new results. 

Move It To Lose It

One of the other important research findings from The National Weight Control Registry is that people who successfully lose weight and keep it off tend to get out there and move on a regular basis.  In fact, nearly 90% of the 6,000 people represented by the registry exercise an average of one hour per day.

But wait...don't freak out! If you're not currently active, you may be thinking do yourself "there's no way I can do that with my (fill in the blank, now...schedule, body, desire, gym phobia, etc.)."  And here's our response to you:  "You don't have to start there!"  You only need to start where you are now and move just a little bit more each day in a way that feels good to you.  If you do that, in no time you'll start building up your capacity, desire, and momentum for more.

If you haven't been physically active, ANY progress is good progress and ANY step you take is one more step toward a healthy heart, body, and weight.  Start parking further away from work or the grocery store.  Start taking the stairs--even one flight--instead of the elevator.  Start wearing a pedometer and challenge yourself to walk 50 more steps (or even 10!) than you did yesterday.  March in place while you talk on the phone.  Take your dog for a stroll.  Play catch in the yard with your kids.  Do bicep curls with canned goods while you watch your favorite show.  Yes, it really IS that easy to start doing something to get your body moving in the right direction. 

Then, once you start benefitting from a few "small wins" and start feeling the difference in your energy, you might be ready to test the waters with more "structured" physical activity times.  Maybe you can commit to bouncing on a rebounder (mini trampoline) for 10 minutes three times each week.  Or, maybe you want to try a ballroom dancing class once a week.  Or, perhaps you have a friend who will walk with you on your morning break on Tuesdays and Thursdays.  Or you figure you could volley a tennis ball a few times with your partner once a week.  Again, it doesn't matter what you do...it just matters that you do something...and do a tiny bit more each day or each week to help you make progress toward making physical activity both a pleasure and a part of your plan for long-term weight loss and health.

As always, check with your physician before starting any activity.  In fact, ask him or her for a recommendation or two for moving more in the name of health!

Pedometers Help Weight Loss, Physical Activity, and Blood Pressure

Research studies show that the simple act of wearing a pedometer (also known as a step counter) is associated with weight loss and has a significant positive impact on physical activity and blood pressure.  

A study appearing in the Annals of Family Medicine (January/February, 2008) reported that people who wore pedometers lost an average of 1 pound every 10 weeks, or roughly 5 pounds per year even if they weren't following a "diet" or special eating plan. 

Another study, published in a 2007 issue of The Journal of the American Medical Association, shows that pedometer users increased their physical activity by a whopping 27% (or between 2200 and 2500 steps per day).  Researchers found that one of the predictors of this success was having a specific step goal each day (such as 10,000 steps).  This study also found significant decreases in systolic blood pressure for pedometer users.

What's the bottom line? Mounting evidence shows that wearing a pedometer and having a specific step goal each day can improve both your weight and your well-being.  While many experts, including the Centers for Disease Control, suggest that 10,000 steps each day is an "ideal goal," remember that ANY increase in physical activity will help improve both your weight and your health.  So choose a goal (whether that's a specific number of steps or a goal to increase your steps by 500 each day over your average) and log your results.  Start where you are...you don't need to begin with 10,000 steps...the key is just to get moving more, even if it's 1,000 more steps this eeek.  You may be surprised at how quickly those numbers add up as you become more aware and more motivated!  

Why not add this simple "step" to your journey toward your ideal weight today?  Check out these reviews and comparisons of different pedometer models to find one that suits your needs.