So you’ve done it. You’ve added movement to your life and are accumulating roughly 30 minutes of moderate activity on most days of the week. And even on those days that you don’t get at least 30 minutes, you are more active.
But now you may consider moving even further up the physical activity continuum into the range of fitness-related activity. This requires more effort, not necessarily in terms of time, but definitely in terms of intensity. Keep in mind that if you have made the transition to consistent moderate activity, you already have achieved most of the significant health benefits of an active lifestyle. And you’ll feel better, plus have more energy to do things you’ve been wanting to do.
Adding more vigorous activity to your life may provide even more health benefits, but you’ll want to consider the following steps:
Walk the dog, don’t just watch the dog walk.
Set your goal at 30 minutes of moderate activity most days. In 10-minutes increments, it’s easy.
Take a brisk 10-minute walk on your lunch break. You’ll feel good and have more energy, too!
Hop off the bus a few blocks early and walk briskly the rest of the way.
Keep active around the house: sweep the garage, scrub the floors, vacuum the rugs or trim the shrubs. It all helps you get fit – and the house will look great, too!
Try a fun new activity! How about ballroom dancing, roller-blading, ice skating or line-dancing?
Get energized! Take a brisk 10-minute walk in the morning, at lunch and after dinner to total 30 minutes a day.
Climb the stairs instead of riding the elevator. You’ll be more fit without adding additional time to your fitness routine.
Source: Dietary Guidelines Alliance
Perhaps the simplest way to move more is to walk more. Walking is the most universal of all activities, is low-impact and requires no special skill, equipment or clothing (although a comfortable pair of shoes is a bonus). Some people find that wearing a pedometer to keep track of your “steps” is a fun and easy way to keep track of your activity and chart your progress.
Most sedentary people will rarely get in more than 3,000 steps per day. If this describes you, then make it a goal to double that number… that is, increase your steps by 3,000 per day. This may seem a bit daunting – but when you consider that just one five-minute walk requires an average of 500 to 600 steps – you’ll see that it is possible for you to do it.
Start gradually. Increase by 500 steps per day for one week… and then add another 500 per day for the next week, and so on. In about six weeks you will be at your goal*. And, if done briskly, you’ll not only feel great, but get all the health benefits as well. Give it a try!
*A suggested starting point: If you’re currently at 2,000 steps per day, getting to 4,000 may be a good goal. If you’re at 4,000 – 5,000, maybe aiming for 10,000 steps per day would be doable.
Physical activity is a “gateway behavior” to better health. Adopting a healthful behavior, such as becoming more physically active, tends to encourage the adoption of other more healthful choices. People who increase their physical activity level are more likely to eat healthy and are more likely to quit smoking.