Hourly Activity

[dbalge]

Hello everyone!

For the last few months, I've been trying to get up every hour during work and walk around the walking track where our office building is located. Generally, I will walk about 1 - 2 miles each hour and Fitbit shows I am active for about 7-9 hours out of the nine hours I specified (8am - 5pm).

Well some changes in my lifestyle will start late next week. My job is ending and I'm not immediately worried, I'm being well compensated for the next few months. Immediately, I plan to concentrate on my online classes in the mornings, then hit the track around noon and walk most of the afternoon. I expect to maintain my usual 20+K in 4-5 hours as I did over the 9 hours at work and then some at home. 

Is there any extra benefit of walking each hour? Or is walking non-stop for 4-5 hours give the same or extra benefit? Just curious. 

Thanks,

David

[USAF-Larry]

I don't know that it makes much difference one way or the other, @dbalge, as long as you are getting your exercise. It is good to move at least a little each hour, rather than becoming a couch potato, but I don't know that it would require a mile or two walk each hour.  I, personally, because of my schedule, don't pay much attention to the 250 steps per hour, but I do focus on the total steps per day.  My doctor tells me the most important thing is exercise such that it gets the heart rate elevated, and then keep it there for at least 30 minutes.  I usually get my heart rate elevated, and then keep it there for about 1.5 hours.  My doctor set a goal of me walking 5 or more miles per day, and I work very hard to accomplish that.  My favorite country walk is 6.25 miles, but lately it doesn't seem long enough... 

[A_Lurker]

I think the point is to just be more active.  The idea of encouraging 250 steps an hour is likely to just get people up and moving.  There's a concept of N.E.A.T. (http://breakingmuscle.com/health-medicine/its-not-your-metabolism-its-your-neat-thats-stopping-your-...) and this article is pretty good at explaining why just moving around more can burn more calories than a workout at the gym.

Not saying that people shouldn't work out.  However, if you sit all day and work out for an hour, you may not be burning as much as someone who moves around all day... and then works out.

[emili]

I think spreading it out is also easier on the body. I know when I try and do it all in one shot I am achy, but if I do 6000 steps through out the day and then finish off with 10, I feel better...

[TerriST]

I try to make sure I get some activity every hour but I also have a goal from my Doctor for a continuous 45 minute walk.  The goal is 3 mph and I am currently at 2.2 mph.  This is a result of peripheral vascular disease

[JennyJenn]

Yes, there absolutely is a benefit to walking 250 steps an hour.

Even if you exercise for 4-5 hours, there is a benefit to getting up each hour you're sitting.

I don't have any sources in front of me, but sitting disease is a big concern. (I've heard every hour of sitting is as detrimental to your health as smoking one cigarette.) Even people who exercise, like you do, they say that doesn't combat sitting disease. It's fantastic, exercise is fantastic to do, keep doing it, but I would make it a point to get those 250 steps in every hour you can. It's different from exercise and it's not about exercise, it's about moving your body and not being sedentary for even one hour.

You can research this yourself, the info is out there. Before I ever heard about sitting disease, my chiropractor told me not to sit for more than 50 minutes in a row. After 50 minutes, get up and move for five. So I set my timer and I walk for five minutes for every 50 of sitting. (Well, that's the goal. Sometimes I don't get up right away if I'm in the middle of something that can't really be interrupted.)

This has helped my back tremendously. My eyes, too.

Another person (a physical therapist acquaintance) said it only takes 20 minutes for the muscles of the body to start taking the shape it's been in for 20 minutes. She told me to get up and do a slow hula for twenty seconds, for every 20 minutes of sitting. I'm not so great about doing that, though. 20 minutes just flies by when you're working at the computer. But I try.

Both the slow hula and the walking and swinging my arms has helped aches and pains and I have a little more energy for working. My brain doesn't get so tired so fast.

I also exercise as much as I can. At least the 30 minutes a day, but usually over an hour.

[bcalvanese]

If you are trying to increase your cardio fitness level, you should go non stop at a cardio pace for at least 30 minutes to get a training effect.

It is also good to get up and move around every hour or so too.

So maybe do both.

[TerriST]

I too notice that if I sit to long my back starts to hurt and it is a good indicator to get up and move.  I generally manage to get in the hourly activity while I am at work but forget at times on the weekends.  I get up and walk and stretch out by back and all returns to normal.  I agree that the focus is better

[TerriST]

At this point my focus is not cardio but being able to walk without a lot of leg pain.  I rarely make the cardio zone and even at my eventual target of 3 mph I don't think it will be in the cardio zone.  But if my legs stop hurting or hurt less while walking I will be very happy.  They are better now than 3 months ago and I am just looking for more improvement