Daily Physical Activity — How Much is Enough?
By Memer Kladis, B.A.
In 1987, 43 separate studies confirmed that a sedentary lifestyle is an independent risk factor for Coronary Heart Disease! This risk is as strong as that for cigarette smoking and abnormal cholesterol. If you are already saying, “That's why I exercise,” congratulations, you are definitely on the right track.
The minimum public health guidelines set by the Centers for Disease Control state that any apparently healthy adult should accumulate 30–60 minutes or more of moderate physical activity on most, and preferably all, days of the week. Moderate activity can be defined as any bodily movement provided by skeletal muscles that results in energy expenditure, such as walking, gardening, dancing or mowing the lawn. Exercise can be defined as rhythmic, continuous movement which uses large muscles of the body for any extended period of time, such as running, biking or swimming. With an ever-increasing, fast-paced lifestyle, how do you fit exercise in to your schedule?
WHERE TO START?
First, consider how much and what activities you are already involved in. Do your daily activities add up to 30 minutes? If not, you may benefit from simply adding extra steps to your day. By using a pedometer, a small, inexpensive device used to track steps, you can track your “mileage.” Ten thousand steps a day is equivalent to 30 minutes of moderate activity. Whatever combination of activities you choose, they all add up.
THE BOTTOM LINE
- Determine how much moderate physical activity you are involved in now.
- Consider purchasing a pedometer.
- Add a 10-, 15- or 20-minute walk on a lunch hour or at the end of your day if you determine you are not walking 10,000 steps per day.
- Keep track and stay on track: Chart your progress in a journal or exercise log.
- Go for the long haul: Remember, aside from the obvious benefits such as weight management, increased energy and reduced risk of heart disease, the activities you do today will pay off in long-term health benefits for the future.
For additional information please contact NIFS at 317.274.3432 or visit our Web site at www.nifs.org .