remy525's Journal, 30 August 2008

"Middle-aged women who took at least 10,000 steps per day on average were much more likely to fall into recommended ranges for measures of body composition such as total body weight and body fat percentage, according to the results of a study published in the May 2004 issue of Medicine & Science in Sports & Exercise, the official journal of the American College of Sports Medicine (ACSM)"

Minimum Dose for Moderate Fitness:

Women: Walk 2 miles in less than 30 minutes at least 3 days/week, or walk 2 miles in 30-40 minutes 5-6 days/week.

Minimum Dose for High Fitness:

Women: Walk 2 miles in less than 30 minutes 5-6 days

Good information to keep at hand. So hard to believe I'm now "middle-aged!!"

Completely forgot to weigh myself this morning! Woke up 5 minutes before I was supposed to collect JoAnn & take her to the store. Rushed around, fed everyone, took the dogs out, cleaned the cat boxes, got dressed ... only 10 minutes late!

Now I'm dressed, sipping coffee, already had my weekend breakfast...oh well. No point in doing it now.

Pain level varies between 2-4. Gonna stick to the grass & dirt paths again just in case...

...Just as it's been these past few days; walking on softer surfaces makes such a huge difference, even if it's just part of the time. Walked for 75 minutes, could've gone longer but was worried about the sun on my skin & had run out of water for the dogs (and me). SUNSCREEN & LARGER/EXTRA WATER BOTTLE.

Pedometer stats:
aerobic steps: 8598; minutes: 75; distance 4.25 miles (avg. speed approx. 3.45)

Totals for the day:
steps: 11136
miles: 4.92
kcal: 327

Diet Calendar Entries for 30 August 2008:
1320 kcal Fat: 32.66g | Prot: 61.21g | Carb: 221.55g.   Breakfast: Total Whole Grain Cereal, honey nut cheerios, fiber one, milk skim, coffee, brewed from grounds, 1/3 decaf, tap water, water, ypsi tap, Light Vanilla Soy Milk, Chocolate Soy Slender Soy Milk. Lunch: Kretschmer Wheat Germ, Extra Crunchy Super Chunk Peanut Butter, Low Sugar Strawberry Preserves, Light Whole Grain Bread, water, ypsi tap, Fruit n Yogurt Mix #2, egg white, hard-boiled medium/large. Dinner: Yellow Sweet Corn , peas, water, ypsi tap, Baked Veggies in Rosemary, Thyme & Olive Oil, Salad with Avocado, Mix #1, water, ypsi tap. Snacks/Other: grapes, orange, water, ypsi tap, coffee, brewed from grounds, 1/3 decaf, tap water, light vanilla soy, soy milk chocolate, Deluxe Cookies N Cream Light Ice Cream. more...
2421 kcal Activities & Exercise: Cleaning, Vigorous Effort (scrubbing, etc.) - 1 hour, Walking (exercise) - 3.5/mph - 30 minutes, Housework - 1 hour, Calisthenics (heavy, e.g. pushups) - 10 minutes, Calisthenics (light, e.g. home exercise) - 20 minutes, Walking (moderate) - 3/mph - 45 minutes, Desk Work - 6 hours, Resting - 8 hours and 15 minutes, Sleeping - 6 hours. more...
on diet remy525's own diet  



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