Small steps. Big impact.

THE FITBIT BLOG

The Magic of 10,000 steps

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When you join Fitbit, the default goal we set for each member is the magical number of 10,000 steps a day (you can also choose to customize your goal).  And while this may not be the first time you’ve heard that goal, it might be more meaningful, and motivating, to understand its origins.

The Japanese first started using the 10,000 steps a day number, as part of a marketing campaign! (to help sell pedometers).  Since that initial campaign however, medical authorities around the world have agreed that 10,000 is a healthy number to aim for. The American Heart Association uses the 10,000 steps metric as a guideline to follow for improving health and decreasing risk of heart disease, the number one killer of men and women in America.

10,000 steps a day is a rough equivalent to the Surgeon General’s recommendation to accumulate 30 minutes of activity most days of the week. It should be enough to reduce your risk for disease and help you lead a longer, healthier life. The benefits are many:  lower BMI, reduced waist size, increased energy, and less risk for Type II diabetes and heart disease.  In fact, a recent study of the 10,000 steps a day method reported conclusive health benefits.

10,000 steps daily is approximately 5 miles.  Unless you have a very active lifestyle or profession, you probably don’t reach 10,000 steps on a given day without putting some effort into your activity.  This could be a lifestyle change such as walking to work, or the addition of an exercise routine to your day.

Another reason to do it?  For most people, it’s convenient, free and simple to do with just a little change to your daily routine.  Working towards a 10,000 step a day goal?  Good for you!  Get motivated with one of our Fitbit groups, like 5k-6k steps a day.  Already mastered 10,000? Maybe Active Maintainers is for you.

http://www.foxnews.com/story/0,2933,587126,00.html

Find motivation and inspiration in Fitbit Groups!

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Looking to add further motivation to your current routine or connect with others in a group goal?  Then our new feature may be just what you’re looking for! We just launched Fitbit Groups, and there’s already a great selection to choose from including:

You can find all the groups in the Fitbit Community.  It’s easy to join a group and connect with other group members.  Introduce yourself to the group through the messaging platform and check your group leaderboards for friendly competition.  Have a great idea for a group?  Create one and invite your friends!

We’re looking forward to seeing all your tips to meet your personal activity and wellness goals.  And we’ll publish the best of them here.  Today’s favorite comment:

Just Noticed Groups Function Today

How Wonderful!

-Fitbit user Lil.bit.counts2

Water Break!

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You can find the water logging tool on Fitbit.com under the Log Food page.

Most people are aware that water is an essential part of staying well and an overall healthy lifestyle, but how much water to drink, and why it’s so important, might not be quite as well known.

First off:  why is water so important?  Water makes up 60-70%  of your overall body weight, and is crucial to many bodily functions. Just to name a few of water’s duties, water keeps your ears, nose and throat moist, flushes toxins out of your system, and carries nutrients to your cells. Water is also important in aiding digestion and metabolism.

It’s important to stay hydrated – mild dehydration can make you feel tired and lack energy.  Ironically, dehydration can also cause water retention! Thirst is often also confused with hunger, so make sure to drink plenty of water throughout the day, and for weight loss, some research even suggests drinking a glass of water before meals will help you feel full faster.

And how much water should you drink?  The exact amount varies by individual – including one’s health, activity and geographic location.  In general, most recommendations are at least 8-9 glasses per day, and generally enough that you rarely feel thirsty.  One easy way to remember is the 8×8 rule.  8 glasses, 8 oz each – which is equal to just under 2 liters a day.

Additional water is required if you live in a hot, dry climate, or if you are overweight – typically, one additional glass for every 25 lbs. over your ideal weight. The International Sports Medicine Institute also offers a formula for calculating your individual water needs.

So don’t forget to fill up your water glass and your virtual glass on Fitbit.com.