“I am always on the go, I never stop” is a
phrase you may say if you are BUSY. Unfortunately this does not
mean you are PHYSICALLY ACTIVE.
Approximately 65% of Americans fail to get
the amount of daily physical activity recommended to improve
physical fitness and health. PHYSICALLY ACTIVE is at least 30
minutes of moderate intensity activity at least 5 days a week.
That 30 minutes doesn’t need to be at one time. 10 minutes of
physical activity 3 times a day counts too.
Examples of moderate intensity activity
include:
- Brisk walking (walking like you’re late
for a meeting)
- Biking (<10 mph)
- Recreational sports
- Mowing lawn (the rider doesn’t count!)
- Gardening
- Canoeing (leisurely)
- Raking the lawn
- Dancing
- Golfing (no cart)
- Swimming, moderate effort
- Lifting/carrying light objects
Instead of “getting” 30 minutes of
physical activity each day, try “adding” 30 minutes of physical
activity above and beyond what you are currently doing.
Walking Is Man’s Best
Medicine.—Hippocrates
Start thinking about physical activity
like the medications you take. Your medication helps control
your blood sugar, cholesterol, blood pressure, weight, joint
stiffness, depression, anxiety, stress … SO DOES PHYSICAL
ACTIVITY.
The best option for most people is
walking. As we look forward to warmer weather and dry sidewalks
consider a walking plan like the one below.
|
Week |
Intensity |
Days per week |
Minutes per day |
Minutes per week |
|
1 |
Brisk |
5 |
10 minutes |
50 minutes |
|
2 |
Brisk |
5 |
10 minutes |
50 minutes |
|
3 |
Brisk |
5 |
10 minutes |
50 minutes |
|
4 |
Brisk |
5 |
10 minutes |
50 minutes |
|
5 |
Brisk |
5 |
20 minutes or 2 bouts @ 10 min. |
100 min. |
|
6 |
Brisk |
5 |
20 minutes or 2 bouts @ 10 min. |
100 min. |
|
7 |
Brisk |
5 |
20 minutes or 2 bouts @ 10 min. |
100 min. |
|
8 |
Brisk |
5 |
20 minutes or 2 bouts @ 10 min. |
100 min. |
|
9 |
Brisk |
5 |
30 minutes or3 bouts @ 10 min. |
150 min. |
|
10 |
Brisk |
5 |
30 minutes or3 bouts @ 10 min. |
150 min. |
|
11 |
Brisk |
5 |
30 minutes or3 bouts @ 10 min. |
150 min. |
|
12 |
Brisk |
5 |
30 minutes or3 bouts @ 10 min. |
150 min. |
If walking outside doesn’t work for you
consider a walking video or DVD. You can get your daily physical
activity in the comfort of your living room at any time of day
you want. Work schedule, kids schedule, and weather are never a
problem. Our Weight Watchers At Home® Group just tried
“Walk Away the Pounds” by Leslie Sansone and loved it. She has
several videos available. One of our members found the One Mile
and Two Mile videos at Wal-Mart in Duluth for $5.99. I purchased
her book which includes:
- Instructions for basic walking and
strength-training moves
- A 6-week walking program
- A DVD with a one-mile walk
The book is available at Target, Shop-Ko
and Sam’s Club for about $15.00.
Another video that was recently
recommended at a diabetes conference I attended is “Chair
Dancing.” You can get an aerobic workout without leaving your
chair. For information call toll free 1-800-551-4FUN or visit
the web site at www.chairdancing.com.
Before starting a new fitness activity,
talk to your health care provider and find out what activities
are safest for you. If you are at risk for low blood glucose,
always carry a source of carbohydrate. Consider buying and
wearing a medical ID in case of emergency.
Given what we know about the health
benefits of physical activity, it should be mandatory to get a
doctor’s permission not to exercise.
Dr. P-O Astrand
