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I started working from home in October 2016, but these days working from home has become a common practice, and while it does have its benefits, it can also have a negative impact on mental health and creativity. One way to combat this is by taking regular breaks throughout the day, which can be as simple as going for a walk. In this blog, I’ll discuss the benefits of walking, how much walking is necessary for a healthy lifestyle, and ideas to log steps during the cold months of Canada, where it can be challenging to go out for a walk.

Benefits of Walking for Those Who Work from Home

Walking is an excellent form of exercise that can benefit both physical and mental health. For those who work from home, walking can help combat the sedentary lifestyle that can lead to various health problems such as obesity, heart disease, and diabetes. Walking also helps to improve blood circulation, which can improve brain function and increase creativity. Keep in mind, when you work from home, you don’t have the usual commute, running up and down the stairs, walking from office to boardroom to canteen. You need to have a strategy to make up for all that when you work from home

Impact on Mental Health and Creativity

Walking has been shown to reduce stress and anxiety, improve mood, and boost creativity. When we walk, our brains release endorphins, which are chemicals that help to reduce pain and improve mood. This can help to reduce stress levels and improve overall mental health. Additionally, walking outside can provide a change of scenery and help to clear our minds, allowing for more creativity.

How Much Walking Is Necessary for a Healthy Lifestyle?

According to the Centers for Disease Control and Prevention (CDC), adults should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. This can be broken down into 30 minutes of activity per day, five days per week. Walking is considered moderate-intensity activity, so a brisk walk for 30 minutes each day can help you meet these guidelines.

Ideas to Log Steps in Canada

Canada can be a challenging place to go for a walk, especially during the colder months. However, there are several ideas to log steps indoors, such as walking around the house, walking up and down stairs, or using a treadmill. Another option is to find an indoor location, such as a mall, to walk during colder weather.

When I used to live in Halifax, I used to walk at Canada Game Center’s track field. If you live in Halifax, Bedford and Dartmouth areas, don’t miss out on this amazing place. I miss it dearly. I haven’t been able to find a comparable place in Ottawa yet.

What Is the Pacer App, and How Does It Work?

About Pacer, the Company

The Pacer app was established in 2013 as a free pedometer and activity tracking app, and has since grown to become a comprehensive health and fitness app. As a company, Pacer has been successful in the highly competitive health and fitness app market, with over 100 million downloads and a high user rating. The company is headquartered in San Francisco, California, and has a team of approximately 20 employees. While Pacer’s revenue is not publicly disclosed, the app generates revenue through in-app purchases and subscriptions. The outlook for Pacer is positive, as the demand for health and fitness apps continues to grow and users increasingly seek out tools to help them achieve their fitness goals. Pacer’s commitment to providing a user-friendly and customizable app, as well as its focus on community and motivation, make it a strong contender in the health and fitness app market.

Different Features and Benefits of Pacer 

Pacer has several features that make it easy to track your daily steps and achieve your fitness goals. It allows you to set custom goals, such as a step count or distance, and track your progress over time. The app also provides daily motivation and tips to help you stay on track. Additionally, Pacer has a social aspect, allowing you to connect with friends and family and compete in challenges to stay motivated.

My Favourite Feature of the App

Pacer Private Groups is a feature of the Pacer App that allows users to create private groups and invite friends or family members to join. This feature is a great way to stay connected and motivated with others who share similar health and fitness goals. Private groups can be customized to fit specific needs, such as tracking steps, distance, or calories burned. Users can set goals and compete against each other to stay motivated and achieve their objectives. Additionally, group members can share tips, and advice, and support each other on their journey toward better health. Overall, Pacer Private Groups is an excellent tool for anyone looking to make their fitness journey more social and engaging.

The Pacer API

The Pacer API allows developers to integrate the features of the Pacer App into their own applications or websites. This API provides access to Pacer’s step-tracking, fitness-tracking, and goal-setting capabilities, allowing developers to create custom fitness applications or add fitness-tracking functionality to existing applications. The Pacer API can be used by a variety of organizations, including fitness companies, healthcare providers, and research institutions, to enhance their offerings and promote healthy lifestyles. For example, a fitness company could use the Pacer API to create a custom workout app that tracks steps and encourages users to reach their fitness goals. A healthcare provider could use the Pacer API to develop a wellness program that tracks patients’ activity levels and provides personalized recommendations for physical activity. In general, the Pacer API provides a powerful tool for developers to create innovative and engaging fitness applications that help users lead healthier, more active lives.

Comparison with Other Apps

Compared to other walking apps, Pacer is unique in its ability to track steps and provide motivation and tips to help users achieve their fitness goals. Additionally, its social aspect allows users to connect with friends and family and compete in challenges, making it a fun and interactive experience.

If you are ready to walk, get some motivation from music but once you are in the zone, you can use the time to listen to good podcasts or audiobooks. I have some recommendations below to help you get started. 

A Starter Playlist to Get You Going

1. Eye of the Tiger by Survivor
2. Don’t Stop Believin’ by Journey
3. Can’t Hold Us by Macklemore & Ryan Lewis
4. Lose Yourself by Eminem
5. Shake It Off by Taylor Swift
6. Stronger by Kanye West
7. Good Feeling by Flo Rida
8. Running on Empty by Jackson Browne
9. Music for Mountain Bike, Cycling, Indoor Boke (here is my favourite)
10. Alors on Danse by Stromae

Motivational Podcasts to Make Your Daily Jog More Interesting and Inspiring

1. The Tim Ferriss Show – In this podcast, Tim Ferriss interviews successful people from different fields and explores their habits, routines, and strategies for success.
2. The School of Greatness – Hosted by Lewis Howes, this podcast features interviews with entrepreneurs, athletes, and artists who share their stories and insights on achieving greatness.
3. The Mindset Mentor – Hosted by Rob Dial, this podcast is all about personal development, mindset, and motivation. Rob shares his tips and strategies for success and interviews guests who have achieved great things in their lives.
4. The GaryVee Audio Experience – Gary Vaynerchuk, a successful entrepreneur, author, and speaker, shares his thoughts and insights on business, marketing, and life in this podcast.
5. The Daily Boost – This podcast offers daily motivation, inspiration, and practical tips for achieving your goals and living a fulfilling life. It’s perfect for a short, motivational boost during your jog.

Lose Weight by Walking and Using Pacer 

Losing weight can be a challenging goal, but walking and using Pacer can make it easier and more manageable. Here are some steps you can take to lose weight by walking with Pacer:

1. Set a realistic goal – Start by setting a realistic goal for how much weight you want to lose and in what time frame. Remember that a healthy rate of weight loss is 1-2 pounds per week.
2. Use the Pacer to track your steps – Download the Pacer App and use it to track your daily steps. Aim for at least 10,000 steps per day, which is equivalent to approximately 5 miles.
3. Increase your walking intensity – To burn more calories and lose weight faster, try to increase the intensity of your walking. This can include walking faster, walking uphill, or adding short bursts of jogging or running.
4. Make walking a daily habit – Consistency is key when it comes to weight loss. Try to make walking a daily habit by scheduling it into your daily routine, such as going for a walk before or after work.
5. Pair walking with healthy eating – Walking alone may not be enough to achieve your weight loss goals. Pair it with healthy eating habits, such as eating more whole foods, avoiding processed foods, and reducing your calorie intake.
6. Stay motivated – Use the Pacer App to stay motivated by setting goals, tracking your progress, and participating in challenges. You can also listen to motivational podcasts or music while walking to keep you motivated and inspired.

Remember that weight loss is a journey, and it may take time to see results. Be patient, and consistent, and celebrate small wins along the way. With dedication and the help of the Pacer App, you can achieve your weight loss goals while enjoying the many benefits of walking.