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Walk It Out

You know how every electronic these days is constantly telling you to walk?


Well, I'm not the type to ignore a robot, so I literally get to steppin'.  But how much to step?  How many steps?  How often?  The fitbit app demands 5 days of exercise per week.


It doesn't start tracking "exercise" until you've been "exercising" for 15 minutes.  So that's our daily lower limit.  The U.S. Department of Health and Human Services 2008 Physical Activity Guidelines for Americans recommends adults perform moderate-intensity aerobic exercise such as a brisk walk a minimum of 30 minutes, five days per week (or a total of 2 hours, 30 minutes) to reduce the risk of disease later in life.  So that gives us a goal of 150 minutes per week.  I also feel it's important to take into account how lazy I've been of late.


I walked a mere 51 of 150 minutes last week.  Ouch.  OK, so my goal is 150 minutes a week, but let's throw in an extra 99 minutes to make up for last week.  And how much have I already "exercised" this week?


I've already put in 17 minutes this week.  So...

150 minutes this week + 99 minutes to make up for last week - 17 minutes already this week = 232 minutes more this week 

To space that out over the week, i use this formula to tell me what day of the week it is:

Æ’=WEEKDAY(TODAY(),2)

For today, that formula yields 1, meaning this' the first day of the week.  Put it all together and what do we get!?

(30 minutes per day * 5 days per week * 2 weeks - 51 minutes last week - 17 minutes this week) / (8 - which day of the week today is) = 33 minutes

...is how much I should walk today!


But how fast do I walk?  🤷  I looked up walking directions to my local corner store in Google maps, then divided the distance of the walk by the minutes it estimated it would take me.  So I guess I walk 3.13 MPH, according to Google.  Works for me!  And now that I have how many minutes I need to walk, and my walking speed, I can calculate the distance I need to walk:  1.7 miles!

But where to walk?  For that, I use Routeshuffle, a brilliant website made by a kid named Riley that generates random routes for running, walking, and biking!


Thanks for tailoring my exercise to my ADD, Riley!
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Location: Austin, TX 78747, USA

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