How do you take 10,000+ steps with wearable tech?
A high school guidance counselor creates his own fitness program and trades up to the Fitbit Flex.
After finishing graduate school and finding a job as a high school counselor, David Naff was ready to make fitness a priority again. The high school guidance counselor in Winston-Salem, N.C. bought a step tracker and started counting his steps at work—aiming for the Surgeon General’s recommended 10,000 steps per day. And when he started training for a half marathon, he swapped his step tracker for the Fitbit Flex™ to see if it could help. Here’s his Fitbit Flex review.
“Before this experience I didn’t feel like anything was missing,” Naff says. “But now that I have this device, I can see there was a component I didn’t have before.”
- The wristband tracks steps taken, calories burned, distance traveled, active minutes, hours slept and quality of sleep.
- The Fitbit automatically syncs data to your computer and updates the Fitbit app via Bluetooth® when you’re within a certain distance of your smartphone.
- Set a goal and the wristband will track your progress as you train.
Q. Are you still shooting for 10,000 steps every day, or are you reaching past that now?
A. I still keep my goal at 10,000 steps per day, though it may be wise to increase it at this point. Depending on the day, I typically hit 10,000 steps. Mondays, Wednesdays and Sundays are easiest because of my afternoon runs. Other days, it depends on how often I get to check in with students around the school.
Q. Also, at one point you said you either listen to music or watch videos on your tablet when you work out. Is that correct?
A. I typically listen to music when running the stadium steps and occasionally on my Wednesday or Sunday runs. I’m at the point now where I actually enjoy the prolonged silence of going for a run without any music. It gives me a chance to just listen to my breathing and self-reflect. On Tuesdays, I put the tablet on the floor and watch different programs while doing pushups and planks. My favorites are “The Tonight Show Starring Jimmy Fallon,” “The Daily Show with Jon Stewart” and “The Colbert Report.”
Q. Has having access to this information changed your daily routine?
A. It has. It’s encouraging me to get out of my office more. I already tried my best to get out of my office and walk around the school and talk to my students. But this device makes me more cognizant. So I try to be out more when possible. In terms of my exercise life: Before this experience, I didn’t feel like anything was missing, I thought I had what I needed with my [other wristband]. But now that I have this device, I can see there was a component I didn’t have before. I’ve always heard that data tells a story. I have a different perspective on what kind of data I’d like to see.
David Naff’s 10,000 steps
Naff created an exercise routine to help him reach his daily step goal. Armed with the Fitbit Flex, Naff measured more than just steps to boost his overall health and fitness. For best results, adjust the settings on your personal Fitbit account to indicate whether you’re wearing the device on your dominant or non-dominant hand.
Monday: Five minutes of intensive cardio and legwork running stadium steps
Tuesday: Sixty pushups with a variety of stances that work different parts of the chest, arms and back without rest, followed by 10 minutes of continuous planks (middle and side)
Wednesday: Two-to-four-mile run
Thursday: Five sets of 12 pull-ups, followed by a fifth set of as many pull-ups as possible
Friday: A thousand consecutive reps on the jump rope
Saturday: Rest day
Sunday: Three-to-seven-mile run in the spring and summer, and 7–12 miles when training for a half-marathon in the fall and winter
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