I’m about to tell you how wearing a smartwatch got me to go from sitting at my laptop most of the time to walking 10,000+ steps a day, and moving around a whole lot more. The reasons why don’t make any sense to me, but I’m just happy with the outcome (so far) and won’t question it too much.
For years, my daily routine was one that you’re probably family with. I’d spend most of my day sitting in front of my laptop, hardly doing any physical activity. I might go for a walk if the weather was nice, but that was about it. My daily step count was usually between 3,000 to 5,000 steps. I was aware of the health implications of sitting so much, but making a lasting change seemed daunting (and tiring!). Plus, who has the time? That is, until I reintroduced a smartwatch into my life.
Rediscovering the Power of a Smartwatch
Years ago, I owned a Fitbit, and during that period, I noticed I spent a lot more time walking, trying to get to 10,000 steps. However, once it broke, I gradually reverted to my old habits. Don’t get me wrong. I knew it was still important to walk, even if I wasn’t tracking my steps. But for some reason, without the Fitbit tracking me, I couldn’t get the motivation to move.
Towards the end of last year, I saw a great deal on a Samsung Galaxy 7 Watch and decided that it was the perfect excuse to get a new step-tracker so that I would hopefully walk more. The results have been astounding. Seriously. I don’t recognize myself, and logically it doesn’t make any sense to me. My average daily steps have surged to between 11,000 and 15,000, and somehow there are even days (regular weekdays where I’m not doing anything special) where I’m exceeding that!
Understanding the Risks of Prolonged Sitting
Extended periods of sitting have been linked to various health risks, including heart disease, diabetes, and premature death. While specific guidelines on daily sitting time vary, the consensus is clear: more movement is beneficial. In fact, studies have shown that individuals who increased their daily step count experienced significant health benefits, such as reduced risk of chronic diseases and improved mental well-being.
I can’t tell you how many hours a day I was sitting before – only because I’m too embarrassed. But needless to say, it was a LOT. I spent my entire work day sitting, and then after work I’d sit some more! Don’t get me wrong, I still spend a lot of time sitting, but at least now I know I’m balancing it with standing and moving around. And I have to say, it’s definitely helping me feel better.
Small Changes Leading to Big Results
The smartwatch became more than just a gadget; it served as a constant reminder and motivator to move. Here’s how it influenced my daily habits:
- Using my Treadmill More: Years ago I bought a Surf Shelf which let me use my laptop while I’m on my treadmill. I began walking on the treadmill while working, going slowly so that I could write blog posts, check emails, and more without a problem.
- Outdoor Walks: Regular walks outside became a staple, offering both physical activity and mental relaxation…as long as the weather is decent of course. I won’t walk outside when it’s too cold or too hot. I haven’t gone that crazy.
- Standing Desk: By placing a box on my desk, I created a makeshift standing desk, allowing me to alternate between sitting and standing throughout the day. It works out well too, as often while I’m near my desk, one of my two cats will steal the chair, forcing me to stand even if I wanted to sit!
- Increased Fidgeting: I’m the type of person that can sit still for hours (which my cats greatly appreciate!) I don’t find the need to move at all. But I know that’s not good for me. So now I’m purposely trying to move around while I’m sitting.
- Regular Exercise: The boost in daily activity naturally led to a more consistent exercise routine, further enhancing my overall health. Years ago I used to do BeachBody workouts a few times a week, and I’m finally back to exercising on a regular basis again.
Encouragement for Those in Similar Situations
If you find yourself seated for most of the day, know that meaningful change is achievable. Here are some steps to consider:
- Invest in a Fitness Tracker: Devices like smartwatches can provide real-time feedback and set tangible goals, making movement more engaging. I know it sounds crazy and doesn’t make sense…but almost since the day I got my smartwatch, I’ve been walking so much more than I used to. It was worth it! I also love that many fitness trackers will send you a notification if you haven’t moved in a while. Mine sends me one if I’m inactive for about an hour. It makes me get right up and walk around for a little bit, so I love the reminder.
- Incorporate Movement into Your Routine: Find opportunities to stand or move, such as during phone calls or while watching TV at night.
- Set Achievable Goals: Start with small, manageable targets and gradually increase them as you become more comfortable. You don’t have to go from nothing to 10,000+ steps all at once like I did. Start with going on one walk a day. Or getting up every half hour to walk around for a few minutes.
- Stay Informed: Educate yourself on the risks associated with prolonged sitting and the benefits of regular movement to reinforce your commitment. When I started reading about exactly how bad it was to sit all day…it scared me. It really made me want to get up and move around right away.
The Ripple Effect: Wanting to Make Other Healthy Changes
One unexpected side benefit of moving more? It’s made me want to take better care of myself in other ways too. Now that I’m more active, I’ve started paying more attention to what I eat. Don’t get me wrong, not in a strict or overwhelming way, but just being more mindful. I’ve found myself experimenting with healthier meals, and I’m not craving desserts as much as I used to (which is shocking, because I really like my chocolate!). It’s like once I started prioritizing movement, my brain went, “Oh, we’re trying to do better? Let’s clean up a few other areas too.” I didn’t set out to overhaul my life, but these small shifts are starting to add up – and I’m feeling the difference.
Transitioning from a lifestyle where you sit most of the time to an active one doesn’t require drastic measures. As my experience shows, small, consistent changes, aided by tools like a smartwatch, can lead to substantial improvements in health and well-being. If I can make this shift, so can you. Remember, every step counts, and it’s never too late to start moving towards a healthier lifestyle.
