It is hard to imagine a single practice with more health benefits than regular physical activity. To get benefits, you don’t have to run a marathon. Regular activity, something as simple as a brisk, 30-minute walk each day or almost every day, can help you reduce your risk of heart disease. (If you’re also trying to manage your weight or prevent gradual, unhealthy weight gain, bump that up to 60 minutes of moderate-to-vigorous intensity activity on most days of the week.)
Consider your technique
Turning your regular walk into a fitness stride requires good posture and purposeful movements. Ideally, here’s how you’ll look when you’re walking:
- Your head is up. You’re looking forward, not at the ground.
- Your neck, shoulders, and back are relaxed, not stiffly upright.
- You’re swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is OK.
- Your stomach muscles are tightened, and your back is straight, not arched forward or backward.
- You’re walking smoothly, rolling your foot from heel to toe.
Plan your routine
As you start your walking routine, remember to:
- Get the right gear.Choose shoes with proper arch support, a firm heel, and thick flexible soles to cushion your feet and absorb shock. Wear comfortable clothes and gear appropriate for various types of weather. Wear bright colors or reflective tape for visibility if you walk outdoors when it’s dark.
- Choose your course carefully.Avoid paths with cracked sidewalks, potholes, low-hanging limbs, or uneven turf if you are walking outdoors. If the weather isn’t appropriate for walking, consider walking in a shopping mall that offers open times for walkers.
- Warm-up.Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise.
- Cool down.Walking slowly for five to 10 minutes at the end of your walk to help your muscles cool down.
- After you cool down, gently stretch your muscles. Remember to warm up first if you’d rather stretch before you walk.
Set realistic goals
For most healthy adults, the Department of Health and Human Services guidelines recommend at least 150 minutes of moderate aerobic activity, 75 minutes of vigorous aerobic activity, or an equivalent combination of moderate and vigorous aerobic activity a week. Physical activity can be spread throughout the week. The guidelines also recommend strength training exercises for all the major muscle groups at least twice weekly.
Aim for at least 30 minutes of physical activity a day as a general goal. If you can’t set aside that much time, try several 10-minute sessions throughout the day.
Remember, though, starting slowly is OK — especially if you haven’t exercised regularly. You might start with five minutes a day the first week and then increase your time by five each week until you reach at least 30 minutes
Track your progress
Keeping a record of how many steps you take, the distance you walk, and how long it takes can help you see where you started from and serve as a source of inspiration. Just think how good you’ll feel when you see how many miles you’ve walked each week, month, or year.
Record these numbers in a walking journal or log them in a spreadsheet or a physical activity app. Another option is to use an electronic device such as a pedometer to calculate steps and distance.
Multiple Benefits Throughout the Body
In addition to protecting your heart in numerous ways, staying active:
- It may help prevent breast, uterus, and colon cancers.
- It strengthens your lungs and helps them to work more efficiently.
- It tones and strengthens your muscles.
- Builds stamina.
- Keeps your joints in good condition.
- Improves balance.
- It may slow bone loss.
- Regular physical activity can also boost the way you feel. It may:
- Give you more energy.
- Help you to relax and cope better with stress.
- Build confidence.
- Allow you to fall asleep more quickly and sleep more soundly.
- Help you to beat the blues.
- Provide an enjoyable way to share time with friends or family.
“But I Don’t Have Time!”
Physical activity does take some time, but there are ways to make it manageable. If you don’t have 30 minutes in your daily schedule for an activity break, try to find three 10-minute periods. If you aim for 60 minutes daily, perhaps you can carve out some “fitness time” early in the day before your schedule gets too busy. Another idea is to combine physical activity with a task that’s already part of your daily routine, such as walking the dog or doing yard chores.
Many people find that they become more efficient with their work and daily tasks when exercising and feel that they have a more productive time during the day. Once you begin regular physical activity, you’ll likely have even more energy. As you progress, daily tasks will seem more manageable. Regular, moderate-to-brisk physical activity can also help you to reduce fatigue and manage stress. So, grab a friend or your dog, or just head out the door for a brisk walk. In 30 minutes, you’ll feel more energized, and your heart will thank you.
Reliance Pharmacy Obesity and other Clinical Services provide counseling to our regular customers. Please make an appointment with our Pharmacist for counseling sessions. Read our pharmacy bulletins, newsletters, and scientific herbal literature regularly published and posted on our company’s website at www.relianceimperialpharmacy.com.
