I would walk 5,000 steps and I would walk 5,000 more

10,000? That’s a pretty high number. I think we could all use 10,000 extra somethings right? (I could use 10,000 extra dollars, but I think everyone could use that.) Experts recommend that we get at least 10,000 steps each day, but why? I wasn’t sure why my Fitbit kept telling me to get to 10,000 steps so I did a little research.

The number comes from a different number published in the 2008 Physical Activity Guidelines for Americans. This stated that adults need two types of physical activity each week to improve health- aerobic and muscle-strengthening. The number given in this guide said adults need at least 2 hours and 30 minutes of moderate-intensity aerobic activity (brisk walk) each week. Researchers have found that if you are able to get 10,000 steps each day, you will hit that 2 hours and 30 minutes of moderate intensity.

What are the benefits of completing these 10,000 steps? According to Fitbit’s blog, completing 10,000 steps each day typically burns between 2,000 and 3,500 extra calories each week. That’s up to a pound of body fat. Depending on how intense you exercise, you could burn an entire extra pound each week.

Another benefit is slowing mental decline. According to Psychology Today, exercise, including a vigorous walk, can help prevent mental decline, by improving circulation to the brain and improving levels of HDL cholesterol.  HDL cholesterol removes harmful cholesterol from where it doesn’t belong. Having high HDL levels will help reduce the risk for heart disease.

Improved mood is a benefit that can help not only at work but in every area of your life. A study performed by California State University showed that mood was directly affected by daily steps. More steps equals more happy. So go get more steps to be more happy. Your co-workers, friends and family will thank you.

“Alright,” you say, “10,000 steps sounds great, but how do I get all those steps while I’m at work?” I have some cheats for you.

#1: pick the first parking spot you see instead of circling trying to find a closer one. (My wife hates this)

#2: Use the restroom on the other side of the building, or even down stairs but take the long way to get there.

#3: carry a smaller water bottle at work. Instead of the favorite 40ish ounce water bottle we all have, bring a 16 ouncer and fill it up more often.

#4: Pace at your console/around your console. (Sorry everyone that I bother when I do this.)

#5:  Walk around your bathroom/ house when you’re brushing your teeth (unless your brush your teeth like an animal.)

#6: walk around your living room during commercial breaks.

#7: Take the dog around the block an extra lap. (They’ll thank you with extra kisses.)

#8: audiobooks. This is my favorite. Pick an audiobook you will enjoy and only listen to it when you’re walking.

Alright, I know we can’t do every one of these while on the floor at work, (I’m trying to figure out who to talk to get us a dispatch dog), but there are a few, and hopefully we can get to that huge number of 10,000 every day!

Supporting one of our own!

   It's that time of year again! Time to support one of our coworkers (Cody Ray) and help raise money for Cystic Fibrosis. For those of you that may not know, Cody's cute son Cooper suffers from CF which causes severe damage to the lungs, digestive system and other organs in the body.

   Cody and his family sell T-shirts every year to raise money for their fundraising team Cooper's Crusaders. If you would like to purchase a shirt click here and it will take you to an order form that will walk  you through the process step by step. As always, 100% of the proceeds go to the CF Foundation.

The cost for a shirt is

Adult :$18

Youth: $9

Get yours quick, cause orders and money are due by this Thursday, May 17th.

   This is also a great opportunity to get outside, get moving and show support for Cody and his family and participate in the Great Strides Walk. The walk will be held on Saturday June 2nd, at Jensen's Pond/Nature Park in Syracuse (3176 S. Bluff Rd, Syracuse UT 84075) 
   Check in is at 09:00 and the walk starts at 10:00. This is a 5K (Just over 3 miles. YOU CAN DO IT!) You can walk, jog, run whatever you are comfortable doing, just go and show your support if you are available that weekend!

Get your shirt HERE

Donate, register, join Cooper's team HERE

Get more info on CF HERE

Thanks to Cody Ray and Brittney Dehn for the previous email and getting all this info available to everyone. Any further questions, you can always speak with Cody or Brittney themselves for more info if needed!

Get Gardening!! 

   I grew up on a large produce farm and have always loved growing veggies and putting in the work to do it. The last few years I haven’t had my normal garden … mostly because of my pesky German Shepherd. He’s a big 4yo now so I’ve decided to give it another try this year. I’ve REALLY missed my garden!! Fingers crossed that the four legged fur ball leaves it alone!! 

   It’s pretty exciting to grow your own food. To plant a seed then have it turn into something. I don’t care who you are, you get a great feeling when you actually see stuff grow that you yourself planted!!

Why garden:

• ·         Fresh nutritious vegetables – the fresher you get your veggies the higher the nutrients they have.
• ·         No chemicals!!
• ·         Increase in physical activity
• ·         Can be a family activity, get the kids involved
• ·         Promotes healthy eating

   Frost free growing season for our area is May 15^th – Oct 25^th , so now is the time to get out there and get your gardens started!!!

Step up and start counting those steps!

                The fitness committee wants you to join us and count your steps! We have a few different platforms we like to use, but we’re going to try to narrow it down to one place that will log our steps and tell us how close we are to our coworkers in steps/minutes active.

                We will be using Countit.com to compare our stepage. (that’s a real word. Don’t google it. Just trust me.) Countit is cool because it allows you to use your fitness tracker you already have (fitbit, apple watch, Garmin and even just your cell phone) to count steps.

                So, the process to sign up and join in our little group of steppers.

1^st: Go to this link, https://www.countit.com/#/create?company_id=804aaeb5-ff49-4771-91ce-f149630f2e98

2^nd: Sign up/sign in to your countit account. 

3^rd: Connect your phone/tracker app/device so that you get credit for all those steps!

4^th: Walk!

Some general tips and tricks.

If you don’t have an activity tracker, that’s no big deal. There is an application on iOS and Android called Moves. It is free and will link with count.it. Beware, it may not be as accurate as a fitness tracker, but it’ll at least give you an idea.

Have fun and don’t take this too seriously. This is to get everyone up and active, not discourage people! Can’t wait to see everyone’s steps!

Also, if you have a fitbit account, it may not let you connect on the work computers. (Phone/home computer would be best.)


UPDATE: I have discovered that this not only counts your steps, but counts other exercise as well and then gives you a "Countit number" with your score! So make sure you're logging all your exercise!

Get Moving!

GET MOVING! 

As dispatchers, we have what is considered to be a 'sedentary' job. 

Due to the demands of our job and needing to be in front of the computer screen for most of our shift, dispatchers can end up sitting for 12+ hours a day.

The technical definition of 'sedentary' is less than 5,000 steps a day.

Recent studies have found that sedentary people (who STILL exercised) WERE AT JUST AS HIGH RISK for cancer, diabetes, and heart disease as those who DID NOT exercise regularly...

The key to eliminating these negative health consequences? Moving regularly and consistently throughout the day!

There's no way around it, sitting for hours on end is problematic, and even an hour a day at the gym may not be enough to counteract that!

Making small changes to increase your activity throughout the day is CRUCIAL to your overall health. Here's just a few small changes to start with...

• Set an alarm or reminder to get up and move around during your shift, or stand up while at your desk instead of sitting. Try for 3-5 minutes for every 30 minutes sitting. Also consider stretching during that time standing up.
• While not on the phone or manning a police or fire radio, try pacing around or go on a small walk while on your break.
• If possible, park further away in the parking lot. By parking further away and walking, you will increase circulation throughout your whole body and brain. This will of course burn calories but also increases blood circulation to your extremities!
• Take the stairs whenever possible. Taking the stairs will increase your heart rate and by raising your heart rate, climbing stairs helps protect against high blood pressure, weight gain, and clogged arteries. This lowers the risk of developing chronic conditions such as diabetes, heart disease, dementia and even some cancers.

Small changes can make a BIG difference. Let's all try to get moving more!