While weight is just one measure of health, maintaining a healthy weight for your body can be an important part of feeling your best. If you've ever been curious about how to maintain weight after losing it, or you're concerned about gaining weight as you get older, we've got you covered. Here, we'll explore how to understand your body's needs and simple steps you can take to help you stay within the weight range that's healthiest for you.

Comprehending your body's needs

In order to maintain your weight, it's important to understand your body's caloric needs (this is especially important if you have special health conditions, or if you've had weight loss surgery). There are many factors--including age, body composition, gender, and activity level--that can play a role in how many calories your body needs in order to thrive.

Using a simple calculator--like this one from the Mayo Clinic--can give you a baseline idea of how many calories your body might need each day. Of course, calculators like these only account for age, height, weight, and gender, and it's a good idea to talk with your primary care provider about whether you need to change your caloric goal based on your body's unique needs.

Metabolism--the amount of energy your body needs to maintain its weight and activity levels--changes with age. Around age 20, the body's metabolism begins to slow down. This change continues over time, with the body's metabolism slowing down by about 10% each decade. There are several factors that contribute to this change, including changes in physical activity levels and loss of muscle mass.

Once you understand your body's caloric needs, you're able to make decisions that can help you feel your best for years to come. Here, we'll take a look at some actionable tips you can use to maintain your weight at any age.

Create sustainable habits

Creating habits is an important part of maintaining your weight in a healthy way. Many of us have experienced the dip in willpower that comes after a surge of motivation (such as resolving to overhaul eating habits as a New Year's resolution). Willpower almost always fades, but habits are more likely to stand the test of time.

Rather than changing your entire life to work toward maintaining your weight, implementing small habits that you can stick with can be a more effective way to create lasting health. As you browse through the habits discussed below, think about the small ways that you can incorporate these ideas into your day-to-day life.

Balanced nutrition matters

It's important to work with your health care provider to get an understanding of what a balanced diet means for your body. That being said, following general guidelines that prioritize foods with a higher nutritional value can help you make the changes that will allow you to maintain your weight as you get older.

While foods with a lower nutritional value (such as baked goods, salty snacks, and sweets) can fit into most nutrition plans from time to time, it's important that the bulk of your calories come from whole, unprocessed foods. Incorporating vegetables, fruit, protein (like meats, fish, and nuts), and whole grains into your daily diet can help you maintain your weight and feel your best.

Mindful eating

Busy schedules can make it tough to sit down and fully enjoy a meal, but doing so is vital to help you maintain your weight over time. It's easy to eat more food than your body needs when you're always on the go, and it's even easier to forget to track foods that you pick up from the refreshment table at a meeting or at the drive-thru on a lunch break.

Planning, recording, and taking time to enjoy your meals can make it easier to stay on track with eating the foods that make you feel your best. Preparing meals as a family, trying a new fruit or vegetable each week, and carving out time in your calendar to sit at the table--distraction free--can all contribute to a heightened sense of satisfaction from food.

Incorporating physical activity

Exercise matters! While keeping your body moving will certainly help you maintain your weight as you get older, the benefits don't stop there. When you're active, you're lowering your risk of diabetes, cancer, cancer, stroke, and heart disease.

While it's recommended that you get about two and a half hours of exercise per week, you don't need to start there if you haven't exercised in a while. Going for a ten-minute walk around the block after dinner, taking the stairs instead of the elevator, and choosing the farthest parking spaces while you're running errands can all help you begin to incorporate movement into your life.

Using a step tracker and checking your data each week can help you set achievable yet challenging goals that will encourage you to keep moving. Invite your friends and family to participate as well--when the people around you are prioritizing movement, it's easier to stay on track.

Utilize tracking tools

Like we mentioned, using tracking tools is key to increasing your physical activity and understanding your nutritional habits. Consistency is key, and it's important that you know where you're at in order to make the changes that will boost your health. Integrating an app that allows you to utilize data can provide you with support and insight on how to make changes that can help you maintain your health over time.

Evidation: Here to support you as you move toward your health goals

With Evidation, you get both the tracking and support that you need to work toward your health goals. Our clear guidelines help you know the steps you need to take to optimize your health--and our data tracking allows you to celebrate your progress. Our team is here to support you. Download the app today to make the most of your health data.

When you’ve been focused on healthy changes to your diet and lifestyle, stepping on a scale to see an unexpected increase or decrease can be disheartening, to say the least. Yet weight fluctuations are actually quite common, even when you’re choosing healthy foods and movement. If you’re seeing weight fluctuations, even unexpected increases or decreases in your weight, don’t be alarmed. This is something everyone experiences, and here are some of the reasons why it happens.

Common causes of weight fluctuations

Is weight fluctuation normal? Yes, it is, and everyone experiences it. So what causes the weight to go up or down on the scale, even when you’re focused on making healthy changes to achieve your weight goals? Here are some common causes of weight increases:

• Foods, especially foods high in sodium or carbs
• Hormonal changes, especially menstruation
• Medications you take
• Alcohol consumption
• Lack of a bowel movement

Here are some common causes of drops in your weight:

• Exercise and sweat
• Hormonal changes
• Stress
• Recent urination or bowel movement

Daily and weekly weight variations

How much does weight fluctuate throughout the day or week? Weight variations happen both on a daily basis and a weekly basis. In a healthy adult, it’s common for weight to fluctuate as much as five to six pounds a day and even more after eating a meal. For this reason, you might want to try to weigh yourself at the same time each day.

Yet even day to day, you can experience weight fluctuations, even when all other factors are similar each day and you’re weighing at the same time of day. According to Henry Ford Health, the average healthy adult will gain or lose two to eight pounds every few days, and that’s not due to fat loss but rather normal weight fluctuations. In addition, weight tends to be higher at the beginning of the week for most people, and lower toward the end of the week.

Water weight and hormonal influences

One of the reasons your weight will change over the course of a week is due to hormones, which can cause you to retain, or sometimes to lose, water weight. Hormone changes, especially in people who are assigned female at birth, are a common reason for weight gain. When a woman is nearing her menstrual period, she often retains water and gains weight, and that weight comes off after her cycle. How much do you gain on your period? This varies from person to person and may depend on how much unhealthy food you consume, but increases of between 1 and 5 pounds are common over that week.

In contrast, you can also lose water weight which can cause a drop in weight. Going on a run on a hot summer day may make you lose water weight as you sweat. These types of weight gains or losses aren’t directly related to fat gain or loss, and as such, are temporary in nature.

Dietary factors: how food choices impact temporary weight changes

Hormones are just one reason people might gain water weight. Your dietary choices also impact your weight. Remember, all food has weight, so you’re going to weigh more after eating than before, but some foods can carry over long after the meal and cause temporary increases in your weight.

For example, if you eat a large amount of salty or processed foods in a day, you might retain more water over the next few days as your body works to flush out the salt and processed chemicals. Large meals, such as a holiday feast, can also cause temporary weight increases until your body processes all of the food.

Foods high in carbohydrates may also lead to water retention, which leads to increases in weight. This is why you might notice temporary weight gain after you eat out or after several holiday parties full of sweet treats. Restaurant foods, even healthier choices at restaurants, tend to be higher in salt and processed chemicals than foods you make at home, and as such, they’ll create a temporary increase in weight.

Sometimes, people are surprised to know that not drinking enough water can actually cause you to gain weight temporarily. Your body will retain more water when you aren’t drinking enough, and this, in turn, can lead to temporary weight gain.

What and how often you eat can also cause weight decreases. Periods of fasting, including overnight when you’re sleeping, will cause your weight to decrease temporarily. Similarly, if you eat a high protein, low carb diet for a while, you may see the scale moving down, but adding in healthy carbs can help it balance back out.

How should you weigh yourself? Long-term trends vs. short-term changes and what to focus on

These temporary changes in weight can be discouraging for many people who are trying to make healthy changes, but they’re a normal part of being human. One way to counteract the disappointment at seeing that number go up (or down, if you’re trying to gain weight) is to weigh yourself in the best way.

First, try to weigh yourself at the same time each day, preferably without shoes on. Wear similar clothing each time you weigh, and, if possible, weigh after using the restroom. Many people find it convenient to weigh after they get up in the morning before eating breakfast.

After learning to weigh yourself well, consider looking at long-term trends rather than short-term fluctuations, recommends Very Well Fit. If you’re seeing the scale increase day after day, with no drops, it may be time to consider making a change. However, if you’re seeing gradual decreases, with occasional increases, and your goal is to lose weight, then you’re succeeding. Those increases are likely due to normal, natural causes.

Another option to consider is using a body weight scale that measures more than just pounds. These scales will measure your body fat and water percentage to help you see where you stand in your health goals. If you’re adding healthy exercise to a change in your diet, this will help you know if your weight increases are due to increasing muscle mass, which might be part of your goal, rather than increases in body fat.

You can also use another measure to weigh your success instead of your weight. For example, rather than jumping on the scale, see how your clothes fit. If they're getting a little tight consistently, and your goal isn’t to gain, then you’ll want to reevaluate your changes, but if they're getting looser, you might be on the right track toward your healthy living goals.

You can also use a tool, such as Evidation, to track your health goals, including exercise and food choices, and earn rewards for the positive changes you make. Remember, wellness is about more than just weight, and using a health tracker and pairing it with Evidation can help you take your next steps towards healthy living so that you can focus less on normal weight fluctuations and more on your healthy lifestyle progress. Track your health with Evidation today.

The human body has some pretty amazing properties and capabilities. Understanding health facts and interesting insights about the human body may help you take better care of your own. These facts will also help you appreciate all that your body does for you day in and day out.

Surprising connections between lifestyle and health

1. Drinking a cup of coffee can reduce feelings of depression.

Feeling a little down in the morning? One study found that a cup of coffee can boost your mood and lower your risk of depression. But don’t go for the decaf. You need caffeine for this effect.

2. Owning a dog may reduce heart disease risk.

The American Heart Association says owning pets improves mental health and may lower blood pressure and cholesterol levels, lowering your risk for heart disease.

3. Stress increases your risk of type 2 diabetes.

You may already know that stress can increase your heart disease risk, but it also increases your risk of developing type 2 diabetes due to cortisol level increases. Cortisol increases blood sugar levels.

Intriguing facts about the human body's capabilities

4. The body can produce enough heat in just half an hour to boil water.

Each hour, the human body creates 350,000 joules of energy, which creates the same amount of energy as a 100-watt light bulb. This ends up being enough heat to boil a half gallon of water in just 30 minutes.

5. Humans are the only animals who cry due to emotion.

You may see tears in other animals, but they don’t stem from emotions. That’s a human trait.

6. Your nose has a superpower.

The average human nose can remember 50,000 different smells. While a dog’s nose may be more powerful, that number’s still impressive.

7. Your brain is powerful.

The brain operates on 12 to 25 watts, which is enough power to light an LED light bulb.

Surprising effects of sleep on health

8. Getting more exercise may mean better sleep.

Moderate exercise may increase the amount of deep sleep you get. While you won’t want to run a mile before bed if you want to be ready to sleep, getting some exercise earlier in the day may improve your overall bedtime experience. Get motivated to work out with Evidation, and you may notice an improvement in your sleep.

9. Sleep affects almost every tissue in the body.

The National Institutes of Health indicate sleep impacts your growth, hormone levels, immunity, cardiovascular health, blood pressure, appetite, and breathing.

10. Adequate sleep reduces your risk of many diseases.

The Sleep Foundation indicates a decreased risk for high blood pressure, stroke, diabetes, and heart disease when you get sufficient sleep.

Impact of laughter on overall well-being

11. Laughter can actually decrease pain and release happy hormones.

When you laugh, your body releases endorphins, which help you feel happier. These happy hormones boost your mental health. This can also lead to less pain.

12. Laughter causes more oxygen consumption.

The process of laughing increases your respiratory rate. The increased oxygen consumption causes you to enter a state of relaxation for a period of time.

13. Laughing impacts blood sugar.

One study found that watching a funny television show lowered participant’s overall increase in glucose levels after a meal, and research has also found that laughter therapy reduces the heart-related complications of type 2 diabetes.

Lesser-known facts about hydration

14. You may lose 3% of your body weight in fluids before you feel thirsty.

Instead of going by thirst, check the color of your urine. It should be close to clear. If not, you’ll want to drink up.

15. Eight glasses of water is a myth.

While eight glasses of water daily can be the right amount for some people, it may be too little or too much for others. Your hydration needs depend on activity levels, body weight, and temperature.

16. You get hydrated through food.

As much as 20% of your hydration levels come from foods. Soups and produce are high in liquid content, which adds to your overall hydration.

17. You can get too much of a good thing.

People can actually overdose on water. This condition, which is called hyponatremia, causes swelling in the body’s cells and a dangerous drop in sodium levels.

Nutritional facts and their implications for health

18. Not all fats are bad.

Fat has a bad reputation, but you need some fat for heart and brain health. Unsaturated fats, including omega-3 fats, are a vital part of a healthy diet, but unsaturated fats can have negative health implications.

19. Lemons are one of the world’s healthiest foods.

Not only do they contain high doses of vitamin C, but lemons also aid in weight loss and immune system function. Adding some to water can be a simple way to add a wellness boost to your day.

20. The sun is part of your nutrition.

Getting sunshine exposure is essential to making vitamin D. So soaking in some rays is actually part of a healthy diet.

Debunking health myths with facts

21. Eight glasses of water is a myth.

While eight glasses of water daily can be the right amount for some people, it may be too little or too much for others. Your hydration needs depend on activity levels, body weight, and temperature. However, it’s a good average, so you can aim for this amount if you feel you need more water intake.

22. Coffee doesn’t cause dehydration.

Coffee has plenty of water in it. The caffeine in it does serve as a diuretic, but the water content compensates for this. According to a study in PLOS One, You can get hydrated with coffee in moderation.

23. Diet is highly personal.

What’s a healthy diet for one person may not work well for the next. For instance, some people thrive on a low-carb diet, while others need a balance between carbs and protein to feel their best. For that reason, working with a doctor or nutritionist when making dietary changes is important.

Motivate yourself to take care of your amazing body with Evidation

These interesting facts about health and the human body may have motivated you to take better care of your body. Evidation can give you the tools to stay motivated. Check out the app, and download it today to start tracking your health and getting rewarded for doing so.

For many of us, getting and staying healthy feels overwhelming.

Where do you start? How do you determine what steps you need to take to improve your overall well-being? The truth is everyone’s journey to a healthy lifestyle is different.

As you embark on this journey, remember this — building sustainable habits takes time, so having patience and compassion for yourself are essential.

The Importance of Living a Healthy Lifestyle

Establishing a healthy lifestyle begins with the foundation of creating positive, sustainable habits. From eating well-balanced meals to self-care and physical exercise, these habits are created over time and mastered with consistency.

No matter where you are with your physical and mental health, you can make small changes to your daily routine that will benefit your life and health in the long run.

In doing so, you’ll look and feel healthier, be less prone to illness, and have more energy to enjoy your life.

How to Start a Healthy Lifestyle: Research-Backed Steps to Take

Research shows that nutrition, exercise, and sustainable habits are key to creating a healthy lifestyle for long-term success. Here’s how to start living a healthy lifestyle.

Setting clear health and wellness goals

Ever heard the phrase, “A goal without a plan is just a wish”?

Keep that in mind as you imagine a healthy lifestyle for yourself! Without a plan, your goals may never come to fruition because you aren’t creating actionable steps to get there.

Setting attainable, realistic goals for yourself is essential to embracing a healthy lifestyle. When you need to readjust, you can. There’s no judgment for realizing something isn’t working and finding a different solution. That’s all part of your journey — it’s unique and tailored to your experiences, wants, and needs.

Keep a schedule for healthy meals

Changing our eating patterns has the potential to make a significant impact on our overall health. Maybe you overeat at meals, skip meals, snack too often throughout the day, or eat too fast — all of these have repercussions that can be damaging to your relationship with food.

Instead, create a plan for your well-balanced meals each day. Start with a healthy breakfast, including protein, whole grains, and fruits. Plan ahead with healthy snack options in between meals, so you can set yourself up to make more nutritious decisions.

Meal prep your lunches (especially if you work in an office or travel during the day), so you are more likely to eat a filling, nutritious meal. Try to plan your dinners ahead of time, so you can shop for everything you need.

So many of us get off work and head home without a thought about what we’re making for dinner. When we’re tired and hungry, convenience may win over taking the time to prepare a healthy, fresh dinner.

Drink plenty of water

Staying hydrated boosts your mood, strengthens the immune system, and gives you more energy throughout the day. When the body has enough water, the organs can function properly, you’ll get better sleep, and your body temperature is regulated.

Increasing your daily water intake is a great way to improve your overall health. Experts recommend that, on average, men should drink 13 cups of water per day, and women should drink 9.

To drink more water throughout the day, set an alarm every hour to drink a cup or two. Many people use water bottles with markings telling them how much they should consume each hour. This way, it becomes a mindless part of your day, and drinking water consistently will become natural in time.

Exercise regularly

Establishing and maintaining a regular workout routine is very challenging, and there’s no shame in struggling to find consistency.

The immediate and long-term benefits of exercise are reason enough to start implementing movement into your daily life. In the short term, you’ll experience improved brain health, sleep, blood pressure, memory, and focus.

Long-term exercise can benefit body weight regulation and cardiovascular health while reducing your risk of chronic disease and mental health conditions like depression.

If you’re just starting out with physical exercise, try to walk for 10 to 15 minutes each day and slowly add time or distance as you feel stronger. You can also incorporate strength training 2 days a week as you feel comfortable.

In general, the CDC recommends 150 minutes of moderate exercise per week. It may seem like a lot, but you can scale up to that number over time. Building small habits leads to big changes!

Reduce screen time & unplug

We’re living in a digital world, but we don’t have to let it consume us. Many of us work in front of computer screens all day long and also use our phones, tablets, and TVs in the morning and evening.

Screens are everywhere, and the benefits of reducing our interactions with them are robust. From lower stress levels to improved posture, better focus, sleep, and brain function, there are so many reasons to reduce your daily exposure to screens.

It can be uncomfortable to find ways to fill your time, making this a great opportunity to add to your self-care routine. Unplugging gives you the chance to read a book, meditate, go on a walk, nap, or any other activity you feel fulfilled doing.

Prioritize sleep

Did you know that 1 in 3 Americans report not getting the recommended amount of sleep - at least 7 hours - each night?

The power of quality sleep is pretty incredible for your body. During sleep, your brain repairs itself, flushes toxins, and processes memories. Blood flow repairs the body’s muscles, promotes cell regeneration, and more.

That’s why after a good night’s sleep, we wake up well-rested, energized, and mentally clear. Your body needs quality sleep to stay mentally and physically strong, fight off illnesses, and reduce your potential risk of disease.

Breaking unhealthy habits

Building positive habits is important, but you’ll also have to break your unhealthy habits along the way. Everyone has unhealthy habits, and these behaviors can become very difficult to control, particularly those that are harmful to our health.

As you break up with your unhealthy habits, be sure to analyze why you need to do this for your well-being.

For example, if you’re quitting alcohol, vaping, or smoking cigarettes, acknowledge why this decision will benefit your long-term health and happiness. From saving money to reducing your risk of heart disease, putting a benefit to the action will help hold you accountable, even when you’re struggling.

Build Healthy Lifestyle Habits with Evidation

Creating healthy lifestyle habits is not an overnight occurrence, and you may not get it right every day. The key is to keep going and to utilize tools and resources along the way to help support your journey.

Evidation is a free health app that supports members in tracking their habits while providing helpful health and wellness information. Evidation Members can take surveys, participate in research, and gain access to relevant trends, insights, and health content. Along the way, our members are empowered to make healthy decisions to improve their physical and mental health.

Health encompasses all aspects of well-being, including physical, mental, and social wellness. While being free from disease is one part of health, there are other important factors that contribute to a healthy life.

If you're trying to answer the question of what does being healthy mean to you, it's important to understand that health looks different for everyone. Sometimes, such as during a time of grief, your mental health may need more focus than other aspects of your health. Other times, such as after a tough diagnosis, your emotional and social health may take a back seat as you prioritize your physical health. Our health and well-being needs fluctuate over time, and it's normal to focus on different parts of your health as your seasons of life change.

Here, we'll take a look at some of the different types of health, factors to consider when working to improve your health, and how you can work to achieve an optimal state of wellness.

Types of health: What does it mean to be mentally and emotionally healthy, as well as physically healthy?

Health is personal, and what means positive health for one person may not for someone else. It's important to get to know what makes you feel your best. Three common focus areas of well-being include physical, mental, and social health.

Physical health

Your physical well-being--including physical ailments, injuries, immune system function, cardiovascular health, etc.--is an important part of your overall health. Physical health can be more cut-and-dry than other types of health. Target numbers (like getting into an ideal blood pressure range) can help people know when they're making progress with their physical health.

Mental health

It can be harder to pinpoint progress with mental well-being than with physical well-being. Mental health can be more subjective. Scaling and other mental health measurement tools can offer insight into a person's mental and emotional well-being. That being said, understanding whether a mental health treatment (such as therapy or medication) is working can be harder than understanding whether a treatment for a physical ailment is working. While finding the right mental health support can take time, it's well worth your effort.

Social health

Humans are social creatures, and our interaction with one another is an important part of our well-being. When we don't feel connected socially, our physical and mental health can suffer. Being a part of a family or a community is key for health. Your social support system doesn't have to be the one that you're born into--it can be the one you choose. Close friends, neighbors, coworkers, and chosen family can all play a significant role in improving social health.

Factors for good health

If you want to improve your health, it's important to have a starting point. Taking stock of where your health is doing well--and where there is room for improvement--can help you stay motivated to keep improving your health.

Genetics

You can't choose your genetics, but you can choose behaviors that allow you to make the most of what you've got. Understanding your genes through talking with your family about their history and taking certain DNA tests can help you understand what you're up against. If you find that you have significant genetic issues, working with a genetic counselor can provide you with the information you need to be as healthy as possible, no matter what your genes. Working on your genetic health understanding helps you get an idea of what to expect health-wise over the course of your life--and can provide extra motivation to engage in healthy behaviors.

Tips to boost genetic health:

• Talk to your doctor about any DNA tests that might make sense for you based on family history
• Talk with your family members about health issues that run in your family
• Schedule an appointment with a genetic counselor if you have concerns

Environmental

Your environment affects both your physical and mental well-being. Creating a clean, safe environment can help your health thrive. When it comes to the basics of environment, you'll want to make sure that your home, workspace, and anywhere else you spend time are clean and pleasant. Staying away from smoke and other pollutants and allergens can allow your body to focus on vital processes, rather than trying to fend off allergens. Allowing sunlight into your space, cleaning regularly, and working to spend time in outdoor spaces when possible can make your environment work for you.

Tips to boost environmental health:

• Get outside when you can--being outdoors is healthy for the body and mind.
• Keep your home and workspace clean and free of clutter.
• Stay away from allergens, including smoke.

Health inequity

Health inequity in the United States--and around the world--is stopping many individuals, communities, and populations from achieving optimal health. A lack of access to healthcare, resources, healthy food, clean water, and preventative care can all make it devastatingly difficult for people in certain areas or with certain difficulties to thrive. Many health disparities between groups are preventable, and advocating for your care--and helping others advocate for their care--can help to reduce inequity in the healthcare system.

Tips to stop health inequity:

• Write to your local and state elected officials demanding policy change.
• Talk with your local hospital about opportunities to serve those in need.

Heart rate

Generally, a low resting heart rate is indicative of good cardiovascular health. Most hearts beat between 60 and 100 times per minute. The more efficient your heart, the less your heart may need to beat at rest--for example, an Olympic athlete's heart may only beat 40 times per minute while they're resting.

Tips to lower your resting heart rate:

• Practice stress management techniques, like meditation and yoga.
• Stop drinking alcohol and caffeine.
• Get regular cardiovascular exercise--at least 20 minutes, 3–4 times per week.

Evidation: Start keeping track of your health today.

At Evidation, we provide you with the health data you need to ensure that you're moving toward optimal wellness. We're proud to put you in the driver's seat of your own health. Download the app today to start making your health data work for you.

If you've been diagnosed with hypertension (the medical term for high blood pressure), you might be searching for terms like how can I bring my blood pressure down or does exercise lower blood pressure. Good news: there are several lifestyle changes you can make to get your blood pressure back to healthy levels.

An important note: everyone's health is different, and if you've been diagnosed with high blood pressure, it's vital that you talk with your doctor before beginning an exercise program. You'll need to take special considerations if you aren't currently physically active. Follow your doctor's recommendations for lifestyle changes, and be sure to check in with them before making adjustments to your workouts or nutrition plan.

Can exercise lower blood pressure?

The good news: yes, physical exercise can absolutely help you to lower your blood pressure, especially when used in combination with other lifestyle modifications.

Many people choose to try exercise, dietary changes, and stress management techniques in an effort to avoid the need for high blood pressure medication. For some, taking these steps can eliminate the need for hypertension drugs.

Working out can lower your blood pressure by 5 to 8 mm Hg, according to the Mayo Clinic. It's important that you keep up with exercise once you start, as you'll only experience the positive effects of working out on your blood pressure if you keep up with your routine. Doctors recommend that you shoot for at least half an hour of moderate exercise each day.

You don't have to do a super-high intensity workout to reap the benefits that exercise has on your heart health. If you're searching for answers to questions like does walking lower blood pressure, you're on the right track. Moderate exercise like dancing, walking, and cycling can all help you lower your blood pressure.

Working out with high blood pressure: The benefits

Working out feels great and can help you boost your cardiovascular health for several reasons. While exercise itself can help to lower your blood pressure, it can also affect other systems in the body that can contribute to a boost in heart health as well.

Weight loss is an important part of lowering blood pressure for many people. According to the Mayo Clinic, research shows that blood pressure tends to decrease by about 1 mm Hg for every two pounds lost. In addition to making dietary changes, exercise can help you begin to lose weight.

In addition to losing weight in a general sense, losing fat around the waistline can also help to lower blood pressure levels. Men are at risk for high blood pressure when their waist measurement surpasses 40 inches, while women are at risk when their waist measurement surpasses 35 inches. All-over weight loss can help to lower the size of your waist, making it more likely that your blood pressure will return to healthy levels.

Exercise can also help with stress reduction and getting better sleep--both factors which can contribute to positive heart health. You may find that exercising too close to bedtime can have a negative impact on your sleep. Moving your workouts to the morning can often provide a burst of energy to start your day while also making it easier to fall asleep at night. Taking a few moments to meditate or relax following your workout can maximize the stress-busting benefits of exercise, which can also help to lower your blood pressure levels.

Safety considerations for high blood pressure and physical exercise

After a diagnosis of hypertension, it's normal to pay close attention to your heart. Exercise will make your blood pressure rise temporarily, but it should go back down after you finish your workout. If your blood pressure is especially high, your healthcare provider may recommend that you use medication to control your blood pressure before you begin to exercise.

Working out with high blood pressure: exercise intensity and duration

Moderate-intensity exercise is a great start for people who have been diagnosed with hypertension. If you'd prefer to work out at a higher intensity level, that's fantastic--as long as you check in with your healthcare provider to ensure that you're stepping your workouts up safely. Activities like high intensity interval training and weight lifting may be safe, but you'll need to talk with your doctor before beginning these and similar activities, as they can be strenuous on your body's cardiovascular system.

A good way to judge your exercise intensity level is by your ability to hold a conversation while you're working out. Moderate exercise will make you feel an increase in your body temperature. You should be breathing harder than normal, but not to the point where you wouldn't be able to chat with a friend. Conversation should feel fairly normal, and you shouldn't need to pant to catch your breath between words.

Starting with half an hour of exercise each day can be a sustainable way to get started with improving your heart health. Adding a walk after dinner or during your lunch break can help you begin the habit of adding more movement to your day.

How to prevent high blood pressure with exercise and other lifestyle changes

In addition to exercise, there are many things that you can do to prevent high blood pressure, or to get your blood pressure back to healthy levels if you've been diagnosed with hypertension.

Switching up your nutrition plan is a smart step to help your heart health. Changing your diet to include a wide variety of produce, whole grains, and low-fat dairy can all help you lower your blood pressure. Lowering your salt intake can help as well. Salt is hidden in many foods, especially those that are processed and packaged. Even when cooking at home, lowering the amount of salt you add to food can help. Try seasoning your food with new spices and herbs to add a boost of flavor without increasing sodium levels.

Limiting or eliminating alcohol can also help to lower your blood pressure.If you need help with your drinking, talking to your doctor about resources available to you can be a good place to start.

Taking control of your health: Evidation can help.

When you're living with hypertension, it's important that you keep a close eye on your health progress to ensure that your cardiovascular health is moving in the right direction. Evidation can help. When you download the app, you'll be able to utilize your health data to help you move forward with getting your blood pressure to healthy levels. Knowledge is power--and Evidation can help you get your power back, one day at a time.

The energy we feel when we're awake is often related to how much sleep we get at night. 

We can all relate to the dreaded feeling of taking on the day after a night of poor sleep. Your body feels worn out, and your brain is full of fog.

During sleep, our body works to support and maintain our physical health and healthy brain function.

In a sense - your body recharges and repairs itself during this time.

Whether you’re striving to perform and feel your best with sports, work, or family life - sleep plays a critical role. 

But, how much sleep do we really need? 

When we asked our members the common health myths and practices they believed in - getting 8 hours of sleep every night was amongst the top ten.

But, is this true?

Does it really matter how many hours of sleep we get? 

Is quality or duration of sleep more important?

And, can age affect how much sleep is optimal for our health?

We’ll be discussing all these questions and getting to the bottom of the idea that we need 8 hours of sleep every night to be at our best!

How much sleep do I need?

According to the National Sleep Foundation, the average adult needs about 7-9 hours of sleep every night. However, many factors can affect how much sleep you need, including age, pregnancy, your level of physical activity, and prior sleep deprivation (sleep deficit). We'll go into that later in this article.

If you get between 7 and 9 hours of sleep most nights, you'll spend about one-third of your life sleeping. However, keep in mind that the time you spend sleeping isn't wasted time. Your body is getting a lot of work done while you're sleeping. If you get high-quality sleep—and enough of it—you'll be healthier, more energetic, and more productive when you're awake.

But sleep duration is only part of the equation. Sleep quality matters just as much when it comes to whether or not your sleeping hours are actually restorative. The key is to progress through the four stages of the sleep cycle multiple times every night.

Genetics also plays a role in how much sleep you need. A 2009 study found that some people have a mutation in the DEC2 gene. These people can function efficiently on very little sleep. In fact, people with this mutation are well-rested after just 6.25 hours of sleep per night.

In 2019, a second short sleep gene was discovered when researchers at the University of California, San Francisco identified 50 families whose members require less than 6.5 hours of sleep per night. The research team used whole exome genome sequencing to study three generations of naturally short sleepers in one of these families and found a rare mutation of a gene that was being passed down in the family's DNA.

People who have these specific gene mutations are called "efficient sleepers." Magaret Thatcher, the former British prime minister, famously needed only four hours of sleep to feel well-rested and energetic. Researchers suggest that Thatcher probably had one of the gene mutations. However, most of us aren't this lucky. Less than 1% of humans have one of these mutations, so most of us need 7-9 hours of sleep to function at our best.

Quality or duration?

First, we should understand the difference between sleep quality and duration.

Whether you’ve had nights of tossing and turning or nights where you’re waking up often. Not all of our time spent trying to sleep is of good quality. 

According to the nationwide research team - assessing sleep is better done using quality of sleep as a measurement rather than using the duration.

But, what does quality sleep even mean?

How can we measure the quality of our sleep?

The National Sleep Foundation states that there are generally 4 aspects used to measure the quality of sleep:

1. Wakefulness: which is the amount of time you spend awake after first falling asleep 
2. Sleep latency: this refers to the amount of time it takes you to fall asleep
3. Sleep efficiency: the time you spend sleeping while lying in bed
4. Sleep waking: how many times you wake up during your sleep

Becoming aware of all four parts of your sleep quality will allow you to better measure if you’re having a good sleep.

Do you wake up in the middle of the night?

Do you have trouble falling asleep?

These are all questions we should be asking ourselves when trying to figure out how much sleep we really need.

But, how come?

Why does it matter?

8 hours of quality sleep is much different from 8 hours of poor quality of sleep. 

In fact, you feel the difference the day after.

Those days when we wake up feeling energized and satisfied with our sleep are generally days we can say we had a good quality sleep.

Right?

This brings up the point that when we refer to the hours of sleep we get a night, we’re referencing good quality sleep, not poor quality sleep.

But, the question still remains - how much sleep do we really need?

How many hours of sleep by age?

I’m sure we can all agree that age plays a role in the amount of sleep that’s necessary for optimal health.

When we were infants if we weren't crying or eating we were sleeping, and during our teenage years sleeping in felt like the greatest thing ever!

During infancy, the recommended number of sleep is as much as 16 hours a day! But, as we grow up the recommended time spent sleeping begins to lessen and lessen. 

1. From the ages of 3-5, it’s recommended we sleep 10-13 hours a day
2. From the ages of 6-12, it’s recommended we sleep 9-12 hours a day
3. From the ages of 13-18, it’s recommended we sleep 8-10 hours a day
4. Then, from adulthood onward, it’s recommended we sleep 7 or more hours a day

Other than age, there are other factors that can affect our sleep patterns.

How much sleep we need can also be affected by things like:

1. Pregnancy
2. Sleep quality 
3. Physical activity
4. Reaching older age
5. Previous sleep deprivation

Some of these factors may cause us to have a poor night's rest, making us fall behind in our sleep. Think of it like sleep debt. Sleep debt accumulates when we sleep fewer hours than our body needs. 

For example, your body may need 7 hours of sleep, but when you only sleep for 5 you create 2 hours of sleep debt.

This is why some people decide to nap, go to bed earlier some nights, or even sleep in on the weekends! 

These approaches may provide temporary recovery and energy. But, research suggests that 1 hour of sleep debt takes a total of 4 days to recover to your optimal level. 

This means it’s better in the long term for you to do your best to maintain a sleep schedule that fits your lifestyle. 

The general guidelines provided by the NIH say from 18 years old and onward we should be getting 7-8 hours of sleep per night.

What is the sleep cycle?

The sleep cycle—sometimes referred to as the sleep-dream cycle, ultradian sleep cycle, or REM-NREM cycle—is the period of time it takes to transition through the four stages of sleep, which we'll define below.

A sleep cycle takes between 90 and 110 minutes, but can extend to up to 120 minutes. However, like all aspects of sleep, the sleep cycle duration varies depending on various factors. For example, the sleep cycle for infants lasts about 50-60 minutes.

If you sleep 7-9 hours at night, you'll go through between four to six sleep cycles.

Sleep cycles can be affected by a number of different things, including some medications. To encourage a healthy sleep cycle, try some of these things:

• Turning off all artificial lighting sources
• Practicing good sleep hygiene
• Relaxation techniques or meditation
• Avoiding caffeine in the afternoon and evening

Let's learn more about the four stages of sleep that make up the sleep cycle.

What are the four different types of sleep?

Sleep is divided into four stages. The first three stages are NREM sleep, and the fourth stage is REM (rapid eye movement) sleep.

The acronym NREM stands for "non-rapid eye movement," and the acronym REM means "rapid eye movement." NREM sleep is abbreviated by the letter N, with numbers representing the stages.

1. Stage 1: N1 (NREM - drowsiness and light sleep)
2. Stage 2: N2 (NREM - light to moderate sleep)
3. Stage 3: N3 (NREM - deep sleep, delta sleep, or slow-wave sleep)
4. Stage 4: REM (rapid eye movement or REM sleep)

Note that many experts cite five sleep stages, with two stages of deep sleep. However, the majority of sleep scientists focus on the four stages, so we're using the sleep stage guidelines established by the Sleep Foundation for this article.

Let's do a deep dive into what these four sleep stages mean.

Stage 1: N1 (drowsiness and light sleep)

Duration: 1-7 minutes

When you're in sleep stage 1, you drift from wakefulness to sleep. This light NREM sleep doesn't last for long. During stage 1, you begin to relax and dream, but you may twitch occasionally as you transition to stage 2.

During this stage, your body isn't fully relaxed, but brain and body activities start slowing down. If you're not disturbed, you will move quickly into state 2 of the sleep cycle.

Stage 2: N2 (light to moderate sleep)

Duration: 10-25 minutes

While still light sleep, stage 2 of the sleep cycle has you drifting into steadier sleep. As your heartbeat and breathing slow down, your muscles begin to relax. During this time, your body temperature decreases, and your brain waves become less active.

In this stage, brain activity begins to slow, but you will still have short bursts of activity that help your body resist being awakened by external stimuli. Throughout the night, stage 2 can become longer during sleep cycles. You spend about half your sleep time in N2 sleep.

Stage 3: N3 (deep sleep, delta sleep, or slow-wave sleep)

Duration: 20-40 minutes

The deep sleep stage of the sleep cycle lasts for up to 40 minutes, and it's more difficult for someone to wake you up when you're in this stage. Your breathing rate, muscle tone, and pulse rate decrease during N3 sleep, and your body begins to further relax.

Stage 3 is also known as delta sleep because of the identifiable patterns of brain activity. Another name for this stage is slow-wave sleep (SWS).

Deep sleep is critical to getting restorative sleep. This stage allows your body to recover and grow. Stage 3 also boosts your immune system and impacts some of your other bodily processes.

While brain activity is reduced in Stage 3, evidence suggests that deep sleep contributes to creativity, insightful thinking, and memory.

During the first half of the night, you spend more of your sleep time in deep sleep. Throughout the night and subsequent sleep cycles, deep sleep stages get shorter.

Stage 4: REM (rapid eye movement, REM sleep)

Duration: 10-60 minutes

Brain activity picks up during REM sleep, coming close to the same as waking hours. However, your body also experiences a temporary muscle paralysis called atonia. There are two exceptions to atonia: the muscles that control breathing and the eyes. Although your eyes are closed, they can also be seen moving quickly, and that's where the name "rapid eye movement" comes from.

The REM stage is believed to be highly associated with cognitive functions such as learning, memory, and creativity. During REM sleep, most people have vivid dreams because of increased brain activity, but they’re more common in NREM stages. 

In most circumstances, you don't enter REM sleep until you've been asleep for approximately 90 minutes.

REM stages get longer throughout the night, particularly during the second half of the night. The first REM stage might last for just a few minutes, and later stages can last for about an hour. REM stages make up about 25% of sleep in the average adult.

Why is deep sleep so important?

The effects of sleep deprivation are well-known, and as we explained earlier, the quality of your sleep is as important as the quantity. All sleep stages are necessary, but deep sleep specifically offers numerous mental and physical benefits.

Deep sleep starts between 20 and 30 minutes after you first doze off, and it's this restorative sleep that dominates the first half of your sleep. Deep sleep lasts for up to an hour at a time, then you drift into deep sleep again approximately every 90 minutes.

Deep sleep is the most restorative sleep, and it's when we produce most of our growth hormones. For children, this is what helps them grow and develop. However, for adults, growth hormones are involved in youthfulness.

Also known as slow-wave sleep (SWS), deep sleep strengthens our bones and muscles, keeps our immune systems optimizing and functioning, helps us prevent injury, and contributes to many other important bodily functions. Equally important, if we're injured, deep sleep helps with recovery.

This sleep stage has been shown to have potential importance in regulating glucose metabolism, and elite athletes value deep sleep because it helps them replenish their energy stores. Researchers believe that deep sleep is important for memory and cognitive function and that it plays a significant role in motor skills, language learning, and brain development.

Signs you might not be getting sufficient deep sleep

If you are experiencing any of these issues, you may not be getting enough deep sleep.

• Reduced attention and alertness
• Hitting the snooze button repeatedly
• Cognitive fogginess
• Feeling drowsy
• Lowered libido
• Cravings for food high in calories
• Irritability
• Dozing off when it's not convenient, such as at your desk
• Slow reaction time (increased risk of having accidents)
• Increased anxiety
• Trouble forming new memories and learning

When you wake up, you should feel refreshed and alert. If you don't, you may not be getting enough sleep or your sleep may be lower in quality than it should be. Conditions such as general sleep disorder and obstructive sleep apnea also affect our sleep quality. In total, about 13-23% of your sleep should be deep sleep. For most people, this equals to between 1 and 2 hours every night for deep sleep. 

What are the long-term effects of not getting enough deep sleep?

In addition to the issues listed above, chronic sleep deprivation has been linked to other serious health conditions. For example, if you don't get sufficient deep sleep, your immune response to vaccines may be weakened.

One of the roles deep sleep plays is eliminating waste products that are potentially harmful from the brain. For this reason, long-term deep sleep disruptions may drive the advancement of such neurological conditions as Parkinson's and Alzheimer's disease.

Because sleep deprivation increases our appetites for high-calorie foods, a shortage of slow-wave sleep may contribute to insulin resistance, which often manifests as heart disease and the development of type 2 diabetes.

How can I get more deep sleep?

If you're concerned that you're not getting enough deep sleep, there are some strategies you can employ to try to increase the quality of your sleep.

• Reducing the stress in your life
• Establishing sleep routines and rituals
• Eliminating caffeine in the afternoon and evening
• Using an eye mask for blocking light
• Using earplugs to block external noise
• Exercising regularly
• Creating a relaxing ritual or routine to wind down near bedtime
• Listening to pink or white noise
• Eliminating screen time for an hour before bed
• Using brainwave entertainment such as binaural beats
• Sleeping in a cool room
• Practicing sleep meditation

The bottom line - How much sleep do we really need?

We know that not all hours of sleep are created equal. There’s a difference between poor quality and high-quality sleep. 

And, we know we can create a certain sleep debt in our lives causing us to fall behind.

This makes us more tired throughout the day, and we often try to catch up on sleep through different methods.

The general consensus for adults 18 years and older is that we should be trying to get 7-8 hours of sleep a night. Which is about 49-64 hours of sleep a week!

But, we know this isn’t always possible. Life can sometimes cause interruptions in getting that amount of sleep.

You should be doing your best to sleep 7-8 hours, but don’t beat yourself up if you can’t always do that. If you can’t sleep 7-8 hours a night, do your best to catch up on it, and try to start maintaining a consistent sleep schedule so you can prevent sleep debt!

Getting 8 hours of sleep each night is just one of the top ten health myths and practices our members said they believed in.

We’re just getting started with our health myth debunking series.

Stay tuned for upcoming blog posts where we're going to talk about more common health myths and if they’re even true!

Sleep your way to optimal health

All of the sleep stages are important to our health and well-being, with deep sleep being the most essential for staying healthy and feeling well-rested. If you're concerned you're not getting enough deep sleep, consider speaking with a healthcare provider or participating in a sleep study.

Evidation Members can earn points for tracking self-care activities such as walking, sleeping, food intake, and more. Download our app today to get started.

According to the CDC, walking is the most popular form of aerobic physical activity. 

From maintaining a healthy weight to strengthening bones and muscles, walking is a powerful way to take care of your body.

And many of us have heard that we should aim for 10,000 steps a day to really see health benefits.

But is there truth to this?

Or is it just a myth? 

In today’s article, we’ll be diving deep into the concept of whether 10,000 steps a day is the magic number for health or not. We’ll share where this idea comes from, whether it truly is the magic number, and more. Keep reading to learn the truth!

Where does the 10,000 steps a day idea come from?

Whether you heard it from a friend, or read it on a fitness app, this message has been circling the health community for some time now. 

‍But here’s the truth. 

There doesn’t appear to be any scientific data that 10,000 steps a day is the optimal goal for health.

In fact, the whole idea might actually stem from an old marketing strategy used by a Japanese Pedometer company in the 1960s. The idea came from a marketer, not a doctor.

Does that mean it should be thrown out? No, the 10,000 steps a day idea has started a renewed interest in being active, and that’s always a good thing.

How long does it take to walk 10,000 steps?

If you’re wondering how to get 10,000 steps in a day, the first question to ask is how to fit in the extra time to increase your average steps per day. Knowing how long it takes to get those steps is helpful.

The answer to this question depends on how long your stride is and how quickly you can walk. 

On average, people take 100 steps per minute. This is a pace of about 3 miles per hour, which is a fast walk. If you can keep up that pace for the entire 10,000 steps, then it will take 100 minutes, or 1 hour and 40 minutes, to walk it.

How many miles is 10,000 steps?

The number of miles you’ll cover with 10,000 steps is going to vary based on how long your steps are. Someone with a long stride is going to cover more ground in their 10,000 steps than someone with a shorter stride. A child will cover less ground with 10,000 steps than an adult because of their smaller stride. 

That said, for the average adult, 10,000 steps is about 5 miles or 8 kilometers. If you’re trying to add to your average steps per day by adding walking exercise, knowing how many steps are on your walk is helpful. If you take a 2-mile walk to increase your step count, you’ll likely be taking 3,000 to 4,000 steps on that walk.

Because of the variance in the number of miles you'll cover by walking 10,000 steps a day, measuring steps is more effective than measuring distance. You'll receive the benefits of increased walking, including increased flexibility, increased blood flow, better heart health, improved balance and increased range of motion, as long as you're striving for that 10,000 mark, even if your distance falls short of the 5-mile average.

Keep in mind that 10,000 steps is a goal that works well for many people, but it’s not the best goal for every person. The benefits of walking more happen if you increase your energy expenditure, even if 10,000 steps a day is out of reach. 

Is 10,000 steps really the magic number?

One study followed 2,110 adults with an average follow-up of 10.8 years. During this study, people taking at least 7,000 steps a day compared to those taking less than 7,000 steps a day had a 50% to 70% lower risk of mortality.

This doesn’t give any evidence that 10,000 steps is the magic number. But it does indicate that more exercise is better than less. 

‍So is 10,000 steps the magic number or not?

Amanda Paluch, a lead researcher studying the link between how many steps people take and cardiovascular disease, led a team that analyzed seven earlier studies that followed participants who wore step counters and tracked their cardiovascular health.

They brought all the studies together for a more diverse sample. They found that as the number of steps increased, the risk of cardiovascular disease decreased. 

But the message isn’t that 10,000 steps is the magical number.

‍The message is to move more.

Paluch goes on to explain that just increasing your steps incrementally could be helpful to your cardiovascular health. So, we shouldn’t get caught up in a set goal of 10,000 steps or any other number. 

There is no “all or nothing” when it comes to the benefits we get from walking.  

How many steps a day should you be getting?

So how many steps should we be getting every day?

‍Anything below 4,000 steps a day is considered a low level of physical activity. So, if you’re regularly walking less than that, and if you aren’t limited by mobility or health conditions that prevent you from walking more, it might be a good idea to step up your step count. 

But that doesn’t mean you have to push for 10,000 each day. 

Certain health benefits from walking are prevalent way before we reach 10,000, especially for those who are inactive or have low levels of activity. 

Here’s the takeaway.

‍The number of steps you should take each day depends on several factors. 

Your age, health, present fitness levels, and fitness goals can all directly affect the appropriate amount of steps you should be aiming for. 

The CDC’s recommendations for the amount of physical activity you should aim for are based on your current fitness level. 

There are 4 levels of aerobic activity the CDC refers to:

• Inactive - this means that there’s no extra physical activity taking place besides the basic movements required for daily life. 
• Insufficiently active - this is when someone does a moderate amount of exercise. Either less than 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity exercise per week. 
• Active - this is the equivalent of someone doing 150 to 300 minutes of moderate-intensity exercise every week. This is the key guideline target range for healthy adults. 
• Highly active - this is when someone does more than 300 minutes of moderate-intensity exercise per week. 

‍But what does moderate-intensity exercise include? 

Moderate-intensity is anything from brisk walking to house and yard work. This means we can achieve 150 to 300 minutes of moderate-intensity activity by walking. 

And according to the American College of Sports Medicine, 7,000 to 9,000 steps a day may be the equivalent of the recommended 150 to 300 minutes of activity each week.

If you’re inactive or insufficiently active, it may be challenging to work towards a goal of 7,000 to 9,000 steps right away. It might be best to slowly work your way up. 

As time progresses, and you begin to learn your physical capabilities, you can start to aim for a particular number. 

If you deal with certain health conditions, it may be best to consult with a healthcare professional to learn about precautions you should take.

How to add more steps in your day

‍

Taking more steps in your day might seem like a hard thing to do, but there are actually many ways you can incorporate more walking into your daily life. By adding a few small steps now, you’ll find the count on your fitness tracker increasing substantially. Here are a few ideas:

• Take the stairs - avoiding elevators and escalators or anything that decreases how much you walk could be a great way to naturally add more steps into your day.
• Walk with a dog or friend - taking some time out of your day to walk your dog can be a great way to clear your head while also adding in more steps and getting your dog to exercise. And if you don’t have a dog, it might be a great chance to spend some time with a friend and catch up!
• Park further away or walk rather than drive - whether you’re taking a trip to the grocery store or meeting up at a friend's house, taking time to take those extra steps either by walking or parking further away from your destination might be a great way to add more steps into your daily routine.‍
• Listen while walking - If you’re going to listen to music or a podcast, take a walk while you do. This will add more steps to your day, and you’ll still get to listen to what you enjoy.
• Walk while watching TV - If you’re in the habit of watching TV to unwind at the end of the day, consider adding some walking. Walk in place, or load the show onto a tablet or phone to watch while on the treadmill. You’ll log a lot of steps during a one-hour show.
• Get up earlier - Getting up 15 minutes earlier to take a short walk before starting your day could add 1,000 to 2,000 steps to your daily routine, depending on how quickly you walk. Again, little changes add up over time.
• Walk while you wait - If you're waiting for an appointment, step to a quiet corner and walk in place, or pace the hallway. Any time you’re sitting without something you need to do, consider walking instead of sitting.
• Talk on the phone and walk - If you need to take a phone call, put on a Bluetooth headset and walk the neighborhood while you talk. This is another instance when you don't need to just sit, but can get some steps in while you’re doing something else.
• Change your entertainment - Instead of choosing to play on the computer or watch TV, use your free time to explore your local park or farmer’s market. Active, outdoor activities will help you log more steps, even while having some fun.

The key is to find little places to add steps to your day. In just 10 minutes, you can add 1,000 to your step count. All it takes is a little creativity. 

In addition, try to break up your walks. Don’t try to get all of your steps in one epic walk. Instead, find 10 to 15 minutes at a time where you can walk, and you’ll find the process feels easier, even when the outcome is the same. Quick walks and workouts almost always feel less overwhelming than longer ones.

After looking for small places to add steps to your day, you may start noticing the benefits of increased activity. If you want more, consider these more detailed steps. 

1. Get into a routine

Having a routine is the key to being more active. Once you’re in the habit, you’ll find it easier to get a higher step count each day.

The researchers at MIT found that the cue-routine-reward system is highly effective at building neurological connections that make something into a habit. To do this, you need:

• Cue - The cue is something that triggers the thought to work out. For instance, if you want to work out in the morning, your morning alarm could be your cue. Tie the activity into the cue regularly until it becomes a habit.
• Routine - Next, make it a routine. The routine is a habit or action that you do every time to make sure you’re active. Then, do the activity, such as taking your walk. Consistency is the key to making this a habit.
• Reward - The reward is something tangible that makes you feel good about doing the activity. Sometimes, all you need is the endorphins your body makes. However, some people need a more tangible reward. Don’t reward yourself with something unhealthy, like dessert, but rather something that further supports your routine, like new workout clothes after being consistent for a month. Another option is to use Evidation, which will put your rewards on autopilot. Our members earn rewards for the steps they take.

If you go through the cue-routine-reward cycle multiple times, you’re likely to build a habit. Soon, walking will be something you're so used to, you don't even think about it, and you're getting your steps in on a more regular basis.

Habit stacking can also work well. To do this, stack your walking habits with something you already do every day. Since the first item is already a routine, you'll be able to add the new one more easily.

For instance, if you sit and listen to a podcast daily, grab some earbuds and listen while you walk. You’ll add up steps more quickly and not have to add something new to your daily routine.

2. Start small and build

One of the reasons many people find starting new exercise routines challenging is they try to start too big. Instead of taking on a large goal, start with increasing your steps in small increments each week, until you see yourself with a large jump in the number of steps you’re taking.

Before you begin, get a step tracker to log your daily steps on an average day. Aim to increase 1,000 steps a week until you reach your personal goal, whether that’s 5,000 steps, 7,000 steps or 10,000 steps.

Start with adding an evening or morning walk, using the routine building system mentioned above. Once that’s a habit, add another walk at another time of day. Soon you’ll be closer to reaching your step goals by building a little at a time.

3. Build walking into your workday

Are there places in your workday where you can be active?

This doesn't have to look like taking a mile walk on your lunch break. It can be small changes that add steps to your day and reduce the amount of time you spend sitting at your desk.

For instance, instead of sending an email to your coworker, can you walk across the office to talk in person? When you have a one-on-one meeting, if it doesn't require a computer, have the meeting while you and your coworker take a walk.

4. Grab a friend

You’ll be more likely to stick with your walking goals if you do it with a friend. Having a friend will be an accountability piece, and you’ll find the walking more enjoyable as you socialize.

While the goal of getting more steps doesn't have anything to do with intensity, you might find that you walk faster and get more cardio in along with your steps, and you track more in a shorter period of time. Check out more ideas for increasing your cardiovascular health while you’re also working to increase your steps.

How many steps per day should I walk to achieve better health?

To sum it up, there’s no evidence or research that shows 10,000 steps is the optimal walking goal for health. In fact, the magic number of steps for one person may be different from another’s.

But that doesn’t change the fact that more steps could be better. What’s true is that walking more carries many health benefits. 

If you’re getting 2,000 steps a day, increasing to 5,000 steps is going to improve your strength and cardiovascular health. But if you add a beneficial yoga routine to your exercise routine, and get fewer steps, you’re still getting increased health benefits.The key is to get more active.

Although we shouldn’t get caught up in the number of steps we should be taking, we can strive to get better each and every day, one step at a time.

Whether that means you aim for 6,000 steps a day or 5,000, there’s no standard number that every single person should be aiming for. It changes based on several factors. These factors include:

• Your current fitness and activity level
• Other activities you do to stay active
• Health conditions you might have

To determine the best step count to aim for, talk to your doctor, and then start walking!

Remember, 10,000 steps may be a bit of a health myth, but it has shed light on the fact that society lends itself toward sedentary living, and being more active is beneficial to your health.

This is just one of the many topics we’ll be tackling in the coming months. Be sure to watch for future articles where we’ll be breaking down more common health myths. 

We’ll be speaking on topics like whether apple cider vinegar can help you lose weight, and if an apple a day really does keep the doctor away! 

Stay tuned for more!

Start getting rewards for tracking your steps with Evidation

At Evidation, we’re here to help you get the rewards you need to get active and take better care of your health. We make it easy and fun to stay active, and let you earn cash at the same time.

Evidation connects with multiple step-tracking apps to reward you for making positive changes to your health. Whether or not you choose to reach for 10,000 steps a day, you can get rewards for making active choices. Sync your step tracker with Evidation, and start earning points you can redeem for cash.

‍

Chicken soup is good for a cold. Going outside with wet hair will make you sick. Carrots improve your vision…

We’ve all heard these or other phrases like these - whether they came to us from our parents, grandparents, or through our own beliefs and experiences. 

And it can be hard to know which of the many health beliefs passed down to us are tried and true wisdom from the past, and which are myths. 

So, we decided to take some of the most common health beliefs out there and do some digging to find out which are true and which are myths. 

To help us figure out where to start, we asked our members what they thought. 

We started by asking what our members believed about three common health “myths,” and then asked them to tell us about a common health myth or practice that they believe. 

What did we ask?

1. Do you believe drinking coffee during childhood stunts your growth?
2. Do you believe if you stay outside in the cold weather for too long, you will catch a cold?
3. Do you believe eating carrots will improve or give you great vision?
4. What is a common health myth or practice that you know or follow?

‍

In total, 81,782 of our members responded to the survey. Find out what they thought below!

Does Coffee Stunt Your Growth?

‍

‍

Most of our members didn’t believe this one. And, according to Harvard Health, they’re right.

“There is no scientifically valid evidence to suggest that coffee can stunt a person's growth.” 

So, where does this myth come from?

Early studies on caffeine indicated that it may affect how well our bodies absorb calcium, which helps bones grow strong. But we now know that the effect is too small to really make an impact. And while caffeine can cause other issues in children and teens, there’s no evidence that it slows or stunts growth. 

Does Being Outside in Cold Weather Make You Sick?

‍

‍

As you can see from the image above, most of our members don’t believe that going out in cold weather can make you sick. But, over 25% of them believe it can. 

Who’s right?

While being outside in cold weather can’t cause you to catch a cold (which is a virus), it can cause other illnesses (like frostbite, hypothermia, etc.), and it can lower your body’s ability to fight off infections like a cold. 

And, colds and cold-like viruses are more common, more easily spread, and harder to treat in colder weather. 

According to Northwestern Medicine, 

“Being cold actually may reduce your body’s ability to fight infection, and the cold air in your nasal passages may reduce your immune cells’ ability to fight off the virus in your nasal passage.”

So, it looks like our parents were right on this one!

Does Eating Carrots Improve Your Eyesight?

‍

‍

This one was close!

While most of our members didn’t believe this one either, the yes and no responses were almost equal. 

44.6% said they didn’t believe that eating carrots can improve their vision, and 42.2% said they did. That’s less than a 2% difference.

But, is it true? Can eating carrots improve your vision?

We know carrots are high in beta-carotene which our bodies use to make Vitamin A. That’s where this health “myth” comes from. We’ve all heard that Vitamin A is good for eyesight. And, studies support that. 

The problem is that some research suggests that beta-carotene doesn’t convert into vitamin A well enough to do much good to our vision. 

What does that mean? 

It means that while vitamin A supports healthy vision, the jury is still out on whether the beta-carotene we get from carrots is enough to make much of an impact. 

Common Health Myths and Practices

To help us decide which health beliefs to tackle in upcoming posts, we asked our members which health myths and practices they believed in, and the same ones came up over and over again. 

Here are the top ten:

1. An apple a day keeps the doctor away 
2. 10,000 steps a day is the magic number
3. Carbs make you gain weight
4. You should drink at least 8 cups of water per day 
5. You should get 8 hours of sleep each night
6. Sleeping with wet hair can make you sick
7. Going outside with wet hair when it's cold will make you sick
8. Chicken noodle soup can help you recover from illness quicker
9. Honey is good for illnesses and allergies
10. Apple cider vinegar can help you lose weight

‍

To learn more about which of these myths are true and which we can ignore, we’re going to dig into each of them, one by one, in upcoming blog posts. So keep your eye out for more of our health myth debunking series!