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"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:
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1320 kcal
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Fat: 32.66g | Prot: 61.21g | Carb: 221.55g.
Breakfast: Chocolate Soy Slender Soy Milk, Light Vanilla Soy Milk, water, ypsi tap, coffee, brewed from grounds, 1/3 decaf, tap water, milk skim, fiber one, honey nut cheerios, Total Whole Grain Cereal. Lunch: egg white, hard-boiled medium/large, Fruit n Yogurt Mix #2, water, ypsi tap, Light Whole Grain Bread, Low Sugar Strawberry Preserves, Extra Crunchy Super Chunk Peanut Butter, Kretschmer Wheat Germ. Dinner: water, ypsi tap, Salad with Avocado, Mix #1, Baked Veggies in Rosemary, Thyme & Olive Oil, water, ypsi tap, peas, Yellow Sweet Corn . Snacks/Other: Deluxe Cookies N Cream Light Ice Cream, soy milk chocolate, light vanilla soy, coffee, brewed from grounds, 1/3 decaf, tap water, water, ypsi tap, orange, grapes. more...
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2421 kcal
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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, Sleeping - 6 hours, Resting - 8 hours and 15 minutes, Desk Work - 6 hours, Walking (moderate) - 3/mph - 45 minutes. more...
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