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Incentives — including cash — helped people raise their step counts

People who were given incentives to exercise more for a year – including daily feedback and cash rewards – added 1,500 steps (about three-fourths of a mile) to their daily step counts, according to research published in the journal Circulation. They also added about 40 minutes of moderate exercise to their activity routine each week.

The study involved 1,062 participants, age 67 on average, with a higher-than-average risk for cardiovascular disease who were being encouraged to become more active. Before the study, they all averaged about 5,000 steps (2.4 miles) a day.

Physical activity lowers cardiovascular

The man maker does not a man or woman make, but it certainly puts them in the pain cave. I like to enter the pain cave when I exercise, so why not add 70 man makers into my daily routine for seven days? I often put together short fitness challenges to test my body, fitness and mindset, and this one certainly ticked all of those boxes.

It’s worth noting that it’s not about expecting big results within one week when we do these challenges. It takes months of consistency with your exercise routine, progressively overloading your muscles and dialing into lifestyle choices like diet to build muscle definition, lose fat, and improve overall health and fitness. 

That doesn’t mean you can’t learn a few things from the experience, and I definitely picked up a few lessons along the way. If you plan to follow suit with any fitness challenges at Tom’s Guide, I suggest choosing a rep count that works for you — I don’t recommend high reps of the same exercise in the long term, for example.

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