Step Count Walking

A man finds a goose that was shaking with cold stuck to a pole in Montana. As he got closer he realized, wrapped up in her wings, was a tiny puppy she was shielding from the freezing temperatures. We have so much to learn from the animals. Beautiful. (Both the goose and the puppy have recovered, were adopted together, and are doing well.)
Credit: first owner

The Apple Watch app called: "HeartWatch" by Tantsissa is quiet excellent.

These are the metrics that I like to record or calculate on a spreadsheet with a day's walking:

Date
Step Count
Km
Time in Minutes
Steps/minute
Minutes/Kilometer
Steps/Kilometer

With these numbers, then I can make the appropriate Pivot Table as required to get more insights about your walking.

These metrics will change according to the person, since not everyone has the same stride because of differences in the length of their legs and the way that the walk.

Every day starts at ZERO steps.

First week of ramped up walking:
176 km over 31 hours, 218,950 steps. I would have walked 13.5% of the Via Alpina if it was flat.

First, the bottom line: I had under-estimated how good that it would make me feel. Somehow it just gives you a good sense of well-being.

Tools are important. The iPhone with it's consistent reliable step counting is fantastic, and the display on another app is very motivating to just want to do a bit more. (it just updates faster than the Apple Health App) So once you get up to 37,000 steps, you just feel that it would be a shame to not make 40,000 steps for the day.

No part of my body hurts, not even 1 little bit. I feel good, really good. Some evenings my calves felt tight, but my body would fix it in the night. I also learned not to walk in my sock feet. It tires out your toes. But cork lined sandals are wonderful. I love it when I don't have to wear cleats outside, but I wear them if required.

Those wireless Air Pods are invaluable for ramped up walking because then I can listen to lots of music or interesting podcasts and it makes the time pass faster.

I asked the Bing AI search what were some ways to create the walking habit, and this is what it came up with:

That's a great goal to have. Walking is a simple and effective way to improve your health and well-being. According to various sources¹²³, some of the best ways to establish a solid habit of walking for health are:

- Find a reason that motivates you to walk regularly, such as improving your mood, energy, or fitness level¹.
- Identify yourself with the habit and think of yourself as someone who walks for health¹.
- Create a walking schedule that works for you and stick to it consistently¹²³. You can use apps or calendars to remind yourself of your walking time.
- Start small and gradually increase the duration and frequency of your walks². For example, you can start with 10 minutes a day and work your way up to 30 minutes or more.
- Track your progress and celebrate your achievements². You can use apps or fitness trackers to measure your distance, time, calories burned, or steps taken. You can also set goals and reward yourself when you reach them.
- Walk with a friend or join a walking group for accountability and motivation¹². Having someone who shares your interest in walking can make it more fun and enjoyable. You can also challenge each other and exchange tips and feedback.
- Make walking enjoyable by listening to music, audiobooks, podcasts, or by exploring new routes and scenery². You can also vary your pace, intensity, or terrain to keep things interesting.
- Add strength training exercises to your routine to complement your walking habit³. This can help you build muscle, improve balance, and prevent injuries. You can do exercises such as pushups, planks, squats, lunges, etc.

I hope these tips help you develop a good walking habit. Remember that consistency is key. Keep at it until walking becomes a part of your daily routine.😊

Source: Conversation with Bing, 3/17/2023(1) How To Develop A Good Walking Habit - Transitions and Beginnings. https://transitionsandbeginnings.com/how-to-develop-a-good-walking-habit/ Accessed 3/17/2023.
(2) How to Make Walking a Habit [8 Tips for Beginners]. https://www.fitnessdayone.com/make-walking-habit/ Accessed 3/17/2023.
(3) Get walking with this 12-week walking schedule - Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20050972 Accessed 3/17/2023.
(4) How To Develop A Good Walking Habit - Transitions and Beginnings. https://transitionsandbeginnings.com/how-to-develop-a-good-walking-habit/ Accessed 3/17/2023.
(5) Beginner Walking Plan and Schedule - Verywell Fit. https://www.verywellfit.com/how-to-walk-beginners-walking-schedule-3432465 Accessed 3/17/2023.
(6) 10 Healthy Habits of People Who Walk Every Day. https://blog.myfitnesspal.com/10-healthy-habits-of-people-who-walk-every-day/ Accessed 3/17/2023.

10 Healthy Habits of People Who Walk Every Day | Walking | MyFitnessPal Boost your step count and your health with helpful advice from people who have made walking an essential part of their day.