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Get Moving – Let’s Add 20

GET MOVING – LET’S ADD 20

As much as scheduled exercise is an important part a healthy lifestyle, you may be surprised at the metabolic enhancing health benefits that you will experience by adding in more movement across your day!

Where we once linked the amount of time spent watching TV and its sedentary effects to obesity and chronic health conditions, we are now looking at the broader picture; the time collectively spent sitting at all activities. Driving to work, sitting at your desk, sitting at the computer in the evening and sitting during leisure time is taking a very large toll on your health. When we add up all this time collectively, Americans sit on average 9 hours a day.

So, let’s get moving… now that you have invested in a pedometer, let’s set up a customized walking plan.

DETERMINE YOUR BASELINE

Determine your “baseline steps” by wearing your pedometer for 3 consecutive days. This is the starting point for setting your goals to increase your steps. Then calculate your average to determine your baseline steps.

Day 1 + Day 2 + Day 3 = Total Steps / Divided by 3 = BASELINE

How Do I Know My Pedometer Is Recording My Steps Accurately?

You can easily test the accuracy of your pedometer. Simply set the pedometer to zero, attach it to your waistband and walk 20 steps. How accurate is your pedometer? You may need to adjust the placement of your pedometer on your body for a more accurate measure. If you place it too high on the waist, it will usually record less steps than you actually take.

ADD 20 TO YOUR BASELINE

Each week, your will determine your new stepping goal by adding 20% to your weekly average. This week, to kick off your program, add 20% to your BASELINE steps.

For example, if your BASELINE is 3,000 steps: 3,000 + 20% = 3,600

Your new daily stepping goal for the next week is 3,600 steps a day.

ACTION STEP: Determine Your New Stepping Goal This Week

1. Determine Your Baseline

2. Set Your New Stepping Goal This Week: Baseline + Add 20%

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