Salutations Viewer,

After a summer of continuous sipping, barbecuing, and later-than-late nights, September is the ideal time to laser in and crush the remainder of the year.

In Edition #58, Step it UP in September.

🖥️ Read the unshortened version
🇯🇵 Read in Japanese 日本語で読む

ICYMI: #57 WELLNESS TECHNOLOGIES 

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Today's Lookahead 👀

1. WALKING 🚶‍♂️‍➡️ 101 STEP IT UP

2. 👁️ OVE’S GUIDE TO MORE STEPS 🦶

3. MINDFUL PRACTICE 🧠 WALKING MEDITATION 🌳

4. 💪🏾WEEKLY WORKOUT THE STEP UP

_{WALKING🚶‍♂️‍➡️101}

STEP IT UP

A single step might seem trivial, but it’s a building block for your health. Each step uses energy, primarily from your stored fats and carbs. When aggregated, steps add up to significant health benefits.

A step is a single movement in which one foot is lifted and placed in a new position while walking, running, or climbing. It can also refer to the distance covered by such a movement.

Active vs Sedentary Lifestyle

An active lifestyle generally means taking 7,500 to 10,000 steps daily, about 3.8 to 5 miles (6.1 to 8.0 km).

Sedentary lifestyles involve less than 5,000 steps daily, leading to increased risks of obesity, heart disease, and even certain cancers.

Calories Burned Per Step

A general estimate is about 0.04 calories per step. Which means 1,000 equals 40 calories and 400 calories per 10,000.

Steps Per Minute

The number of steps you take per minute can vary based on your stride length and walking speed. On average:

• A moderate pace typically yields about 100 steps per minute.

• A brisk pace might increase this to 120 steps per minute or more.

Try Omni’s Calculator to convert your steps to calories

Why it Matters

Being active improves cardiovascular health, increases longevity, and is accessible to most people. Walking is free and easy to incorporate into your daily routine, whether in a city or a rural area.

This is why walking is often recommended as an effective and accessible way to boost your daily activity level. So, the next time you step out for a walk, remember that each step counts more than you might think!

From the Archives ⬇️ Stay Healthy and Happy, Get Your Step On (Download the eBook) 👀

_{👁️ OVE’S GUIDE TO}

MORE STEPS 🦶 

Increasing your daily step count is one of the simplest ways to lose weight. The more you move, the more calories you burn, which helps create a calorie deficit essential for weight loss. Use this list to integrate more steps into your daily routine.

1. Set Step Goals: Break steps into smaller daily goals.

2. Walk and Talk: Take calls while walking.

3. Use Farther Restrooms: Choose a more distant bathroom.

4. Take Extra Trips: Make multiple trips when carrying items.

5. Pace While Waiting: Walk instead of standing still.

6. Join a Step Challenge: Compete with friends or coworkers.

7. Dance Around: Dance at home to add steps.

8. Take the Long Way: Choose longer routes deliberately.

9. Explore New Areas: Walk in different neighbourhoods or parks.

10. Walk with Purpose: Combine errands with walking.

11. Use a Tracker: Wear a pedometer or fitness tracker.

12. Walk After Meals: Take a short walk post-meals.

13. Take the Stairs: Opt for stairs over elevators or escalators whenever possible.

14. Park Further Away: Choose a parking spot further from your destination to add more steps.

15. Walk with Others: Involve partners, friends, or kids for added motivation.

Track not just steps but also the distance walked, MET minutes, and calories burned, aiming for at least 150 to 300 minutes of moderate-intensity aerobic activity per week, which should account for 10-20% of your Total Daily Energy Expenditure (TDEE).

🧠 MINDFUL PRACTICE

WALKING MEDITATION🌳  

This practice helps cultivate mindfulness, reduce stress, and connect your body and mind in the present moment.

Start Here

1. Find a Quiet Path: Select a peaceful, flat area where you can walk without distractions, such as a park or a quiet hallway.

2. Start with Stillness: Stand still for a moment, take a few deep breaths, and focus on the present moment.

3. Walk Slowly and Mindfully: Begin walking slowly and deliberately. Focus on each step, noticing how your feet lift and touch the ground.

4. Sync Breathing and Steps: Coordinate your breathing with your steps. For example, inhale over three steps, exhale over the next three steps, or find a natural rhythm.

5. Stay Present: When your mind starts to wander, gently bring your attention back to the sensation of walking and your breath, maintaining awareness throughout.

🔗 Dive deeper. Take this guided session on your next walk

_{💪🏾WEEKLY WORKOUT}

THE STEP UP

Step-ups are highly effective for building lower body strength and improving cardiovascular fitness. The key is to remain in constant motion while maintaining form.

Duration: 20-30 minutes   Frequency: 1x weekly 

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^{I'm letting you know that the information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please contact your healthcare professional for medical advice specific to your health needs.}