Move More! – Everyday Steps Towards Better Fitness
January 12, 2009
We have become a nation that sits on our butts! That’s right! More than half of adults engage in no physical activity at all! That’s disappointing, since more and more data show that regular exercise has been linked to decreased risk for obesity, diabetes, heart disease, and cancer. Being physically active can even reduce premature death.
What is physical activity?
Regular physical activity is defined as participating in moderate intensity activity (gardening, walking briskly as if you are late for the bus) for at least 30 minutes a day on 5 or more days a week or vigorous activity (such as running, heavy yard work etc.) for at least 20 minutes a day 3 or more days per week.
This may seem like a lot, especially if you have a lot going on in your life. However, remember that every bit counts. You don’t have to go to the gym to reap the benefits of physical activity. Don’t overlook the small ways you can be more active every day. Take more stairs at home or work, park farther away from the office and from the store and get up from your desk frequently throughout the day. Small changes maintained over the course of the year can add up to be significant improvements in health!
Try a pedometer too. Pedometers are also known as step counters; they measure the amount of physical activity you do throughout the day. It is recommended to take a minimum of 10,000 steps per day; this is equivalent to exercising at least 30 minutes per day. These are a fantastic tool when trying to increase physical activity or for those who are looking to maintain the recommended level of activity each day. And the feedback is instantaneous – if you haven’t walked 10,000 steps before bedtime, you better get moving!
Fit More Activity into Your Day
Here are some additional ways to help you be active.
• Everyone complains they don’t’ have time. Well, you won’t find time for exercise, you have to make time. Set the alarm 10 minutes earlier each day and take a brisk walk around the neighborhood.
• Carve out another 10 minutes at lunch and after dinner and you have 30 minutes of activity that more easily fits into your schedule.
• Take advantage of down time. Walk around the house during television commercials, lap the hallway while waiting on copies at work, and walk around the parking lot instead of sitting in the car when waiting for your children at school or practice.
• Grab a friend (not literally). Exercise is more enjoyable when you have a way to pass the time. Use your exercise time to catch up with friends, family or neighbors. Remember, the person doesn’t have to be walking next to you. If you can’t find someone to exercise with you, pick up your cell phone and head out the door! Social support works – use it to your advantage!
The key to regular exercise is commitment. Find opportunities to build activity into your lifestyle rather than turning your life upside down to be more active.
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