Spinning your steps: Cycling with your pedometer
I’m an avid cyclist. In the winter, I’m in spin class and as soon as the weather is nice, I’m outside racking up the mileage on my road and mountain bike. And of course I wear my pedometer on the bike. Over time, I’ve learned some tricks about using it with my pedometer that I wanted to share with all of you. NOTE: this is for use with the Omron HJ720IT WalkingSpree pedometer that is accelerometer based and not pendulum.
There’s no doubt that the pedometer will not pick up all revolutions on a bike. I did a mountain bike race that was 13 miles long and I obtained 15,000 steps for that event. If I had walked that fair, it would been have closer to 19,000 steps (based on my stride). So yes, I lost approx 4,000 steps but that’s still 15,000 steps that I obtained that if I hadn’t worn my pedometer, I wouldn’t have had at all. Of course, there are also plenty of times where I was not pedaling, ie. riding downhill, coasting over rocks/roots, etc. Even when I’m road biking, I don’t obtain the full spin equivalent and again coasting at times does not cause a step.
1. Prepping your pedometer:
If you’re like me and your bike ride involves a pretty grueling ride and likely a lot of sweating, you’ll need to protect your pedometer. The humidity can build up in your LCD display, so I cover my pedometer with a zip lock bag and then use an elastic band to seal it off. I’ve learned this lesson the hard way. At the end of a 60 km ride, excited to check out my steps, only to be viewing a blank LCD display with humidity bubbles behind it. (note: it will often dry out after a day or so (you can place it in a bag of rice to help it dry) and continue to work just fine, but let’s avoid it in the first place).
2. Wearing your pedometer:
You have a couple of options here. The most important aspect is that your pedometer needs to be snug against your body. Hanging loose in a pocket will not pick up steps. In order to pick up the most number of steps, it’s important to place it where you’ll have some hip/leg and or foot motion. Some people place it in their sock (be sure to use the lanyard to attach to your sock). I have learned that the only location that gives me a decent number of steps is to place the pedometer approx halfway between the belly button and the side hip area (so it’s approx pocket area and at the leg/waist bend) and then tuck it straight up and down with the lanyard side attachment pointing directly up. So it looks like the pedometer is upside down. Basically playing around with that area there to determine how far down you need to place it to get the best steps. It’s important to do your own testing to see what works best. Seat height placement can also impact steps if you using the leg/waist bend area with a higher seat providing less steps. I do find with road biking that I have to place it lower towards the front hip bend. Since it’s tucked under the spandex essentially, it has to be covered to protect it from humidity. I personally have not found placing it on the sock/foot to be practical with my bike clips. If you’re not into wearing spandex, then make sure that it is snug in your shorts. On a bike, leaning over, pockets tend to slide to the side with the pedometer and will not pick up steps as well.
If you are on a recumbent bike or stationary bike, you may have to experiment with placement in relation to the hip motion. A recumbent bike may work better with the sock location. Some of have used a knee brace and tucked the pedometer under that.
3. Aerobic steps:
Aerobic steps are continuous steps taken at a minimum of 10 minutes with a 60 step/second pace. On a bike, you’re not likely to attain aerobic steps for your whole ride. This is because of periods of coasting and cadence changes. So it depends on the route you’re tackling, so don’t be surprised if your 2 hr ride doesn’t have 2 hrs of aerobic steps even though you know you’ve aerobically worked for 2 hrs. However, your steps should be fairly close to being accurate give or take a few depending on hip movement during hill climbs, coasting etc.
So even though it may not capture all the steps, it does capture a lot of them (mountain biking seems to capture more than road biking). Anyone doing a decent amount of cycling is going to get several thousand steps and that all contributes to their step total.
Ideally you want to be putting your pedometer on first thing in the morning and taking it off only when you go to bed, so it captures a full day’s worth of activity. There are many times throughout the day where you are walking and not participating in a sport/activity alone such as cycling. It all adds up over the day!
So if you’re looking for another way to get in your steps, I highly recommend jumping on your bike and hitting the open road or trails!
Walk with Santa Challenge
It’s time for December’s challenge to win a free subscription to Family Doctor Magazine. Written by health-care professionals, James Hubbard’s My Family Doctor is your trustworthy, evidence-based source for reliable health information–delivered straight to your door.
This December you’ll have the chance to be Santa’s Walking Buddy.
At WalkingSpree we have a diverse group that include many faiths and beliefs, so we fully recognize that not everyone celebrates Christmas or the spirit of Santa Claus. If you do not want to participate in the Walk with Santa Challenge. You can easily remove him from your buddy list by going to Walking Buddies and click remove. We will still verify if you’ve walked more than 7,000 steps on days between now and December 31st.
Rules:
You will notice on your profile page starting tomorrow morning that you now have a new walking buddy. . . Santa Claus. Jolly Ole Saint Nick himself.
Santa averages 7,000 steps every day during December (he doesn’t hit 10,000 because he’s on his sleigh a lot this time of year).
For every day you walk more than Santa from today until Dec. 31st, your name is entered into the draw for the subscription to Family Doctor Magazine.
Holiday Walking Tips
The holidays can be a challenging time for people to find time to exercise with visiting friends and family. So here are some suggestions to help you get those holiday steps in:
1. Holiday Shopping – You’re at the mall already, so instead of feeling frustrated that you’ve got to run around the mall so much, check your pedometer regularly and refuel that frustration into success that you’re getting healthier and boosting your steps.
2. Park far away from the malls
3. Family walks – While visiting family and friends. Instead of everyone sitting on the couch stuffed to the gills from food, suggest everyone go for a walk instead to look at the Christmas lights.
4. Shoveling snow – Not anyone’s favorite job. Remember as you push the scoop down the driveway that you’re adding more steps to your pedometer.
5. Decorating – While decorating the tree or house, take one item per trip to add more steps.
6. Walk & Talk – The holidays are a time when we’re often on the phone with family and friends. Take advantage of this time to use a portable phone and walk around your house while talking.
7. Holiday parties – Often a time for dancing. Get out on the dance floor and step up a storm.
Leave a Comment »D-Blog Day: Diabetes Awareness Month Step Tips Calendar
On November 9th, D-blog day, every year, bloggers join together to write about Diabetes. This coincides with November being American Diabetes Month and Nov. 14th being World Diabetes Day.
The American Diabetes Association wants to ask you “Why should you care about Diabetes?”.
Why do I care about Diabetes?
I care about diabetes because it has been rampant in my family. My grandmother, my grandfather, aunts and uncles. I want to make sure that I am healthy for my two sons and that they, themselves, do not develop diabetes.
With numbers like these below, many of us have diabetes or have family members with diabetes and that is why awareness is critical.
Nationwide: 23.6 million people – 7.8% of the population – have diabetes
- Diagnosed: 17.9 million people
- Undiagnosed: 5.7 million people
Your Child has a one in three chance of a future with diabetes.
WalkingSpree’s 30 Days to ask “Why you should care about Diabetes” calendar.
For Diabetes Awareness Month, you can download WalkingSpree’s Diabetes Awareness calendar with walking tips for posting in your workplace or on your fridge as a reminder of the importance of every step you take.
Controlling Diabetes
Walking is one of the best ways to control Type II diabetes and improving the health of diabetics.
A diabetes prevention study of more than 3,000 patients with impaired glucose tolerance (a pre-diabetes condition) showed that those who walked or exercised five times a week for 30 minutes lost between 5 and 7 percent of their body weight and reduced their risk of diabetes by 58 percent. Those over age 60 reduced their risk of diabetes by 71 percent, a result not matched by any drug used in the study.
In another study, diabetic patients who wore a pedometer for 3 months showed improvements in their fitness, blood glucose, cholesterol, triglycerides, blood pressure, and weight, and lost an average of more than 4 lbs each.
Reduce Health Care Costs
Research shows that approximately 20% of the population with diabetes incur 80% of healthcare costs. The better controlled a diabetic is, the lower the risk for developing long-term complications from diabetes-very expensive complications to treat, like retinopathy (eye disease), nephropathy (kidney disease), and neuropathy (nerve disease).
Resources:
Dlife: Making a Difference in Diabetes: Ten Ways YOU Can Get Involved in Diabetes Awareness Month
DiabetesCompass: Your Diabetic Feet
Joslin Diabetes Center: Managing your diabetes
Leave a Comment »Vote for WalkingSpree in MyFamilyDoctor Twitter Contest
MyFamilyDoctor’s Twitter contest for a free magazine subscription is drawing to a close this Wednesday. WalkingSpree was thrilled to hear that one of our tweets was chosen for one of the “Favorite Creative Tip” options to vote for.
So go on over and vote for WalkingSpree’s tweet:
“walkingspree: when I buy groceries with my kids, I take the opportunity to teach them about reading food labels”
or any of the tweets that you liked for that matter:) There are lots of great suggestions on how little steps add up to big effects in your health.
follow My Family Doctor on Twitter.
follow WalkingSpree on Twitter.
Win a free subscription to My Family Doctor Magazine on National Small Steps Day
If you remember our Micro Steps for Micro Media challenge we had last week that inspired many steppers to fit in more steps throughout the day. We now want to let you know of a new challenge from My Family Doctor Magazine that also follows along in that concept with their first Small Steps Twitter contest.
In order to celebrate what My Family Doctor Magazine has wonderfully dubbed National Small Steps Day inspired by blogger Mark Salinas’ post One Step at a Time, you’ll have the opportunity to win a free subscription to My Family Doctor Magazine.
They want you to:
Answer the question:
What small steps are you taking for your health?
Tweet your ideas throughout the day next Tuesday, October 21.
Type #step in the tweet.
This is a great incentive to build off your micro steps for micro media challenge. For every #step contest tweet you make, put in those 140 more pedometer steps. Just one more reason to keep those numbers going up and up.
This contest is over today at midnight. So get stepping and tweeting right now!
Be sure to follow My Family Doctor on Twitter.
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