Adding Steps to Your Day Simple Ways to Stay Active
Are We Active? Our society and culture have changed. The opportunity to move our bodies in our normal daily activities has decreased over the years.
This new drug… • Reduces the risk of heart disease. • Reduces the risk of diabetes. • Reduces the risk of high blood pressure. • Reduces the risk of colon cancer.
This new drug… • Helps control weight. • Helps build and maintain healthy bones, muscles, and joints. • Reduces feelings of depression and anxiety. • Helps with stress management.
This new drug does not come in pill form… it is physical activity!
What’s the Difference? Physical Activity Exercise Physical Fitness
It All Adds Up Walk your dog 10 minutes
It All Adds Up Take the stairs 5 minutes
It All Adds Up • Vacuum • 5 minutes
It All Adds Up • Walk to and from your car at work • 10 minutes
It All Adds Up 10 minutes 5 minutes 5 minutes 10 minutes 30 minutes
Physical Activity You May Want To Try • Washing and waxing your car • Washing windows or floors • Playing volleyball • Playing touch football • Playing tennis • Playing with your children or grandchildren • Throwing Frisbee • Gardening
Physical Activity You May Want To Try • Canoeing (rowing) • Mowing the grass • Raking Leaves • Basketball (shooting baskets) • Biking • Dancing • Swimming • Pushing a stroller
Tips for Adding Steps to Your Day • Do housework instead of hiring someone else to do it. • Work in the garden, or mow the grass using a push-mower. • Rake leaves, prune, dig and pick up trash. • Go out for a short walk before breakfast or after dinner, or both.
Tips for Adding Steps to Your Day • Walk or bike to the corner store instead of driving. • Take the stairs instead of the elevator. • Park further away, and walk the extra distance to the door. • Stand up while talking on the phone. • Walk the dog.
Tips for Adding Steps to Your Day • Walk the kids to school. • Chop and stack firewood. • Go dancing. • Walk in the mall when you’re waiting for someone. • Workout with an exercise video.
Tips for Adding Steps to Your Day • Vacuum to your favorite music. • Go cross-country skiing. • Jump rope. • Pull the kids or grandkids on a sled. • Walk around the building during coffee breaks.
Habits of Healthy People They make the time.
Habits of Healthy People They find activities that they enjoy.
Habits of Healthy People They Set A Series of Small, Realistic Goals.
Habits of Healthy People They enjoy feeling fit.
Habits of Healthy People They don’t make excuses.
Habits of Healthy People They don’t criticize themselves if they miss being active.
Habits of Healthy People They view fitness as a life long habit
Pedometers • What are they? • Goal-setting & pedometers • Ordering information
For more information please refer to the Adding Steps to Your Day newsletter on your mini-CD