Physical activity can be a fun, social time spent with family or friends, or something you do by yourself to take your mind off the stresses of the day.
Work more physical activity into your day by taking care of things that need to be done anyway–such as walking the dog or working in the yard and garden. Rely less on labor-saving devices such as television remote controls and electrical door openers. Do the work yourself.
Pick up more physical activity by taking the stairs rather than an elevator or parking farther away in the parking lot. Use break times at work to go for a walk rather than sitting down over a cup of coffee. Rather than using e-mail or calling to another office in your work site, get up and walk to a co-worker’s office or desk.
If young children are around, treat them to a day in the park, a walk in their strollers or wagons, or outside games. Join older children in some one-on-one basketball, a bicycle ride, or a game of tennis. If there is work to be done at home–like lawn mowing, raking, or cleaning the house include everyone and make it fun rather than a chore. Plan physical activity such as swimming, bowling, scavenger hunts, softball games or other activities as a part of family celebrations.
The point is: Physical activity can liven your day and leave you feeling upbeat rather than dragging. Many folks find that time spent in moderate physical activity reduces their stress levels. Rather than stewing about a problem, take a short walk or a mini-stretch break. You’ll clear your mind and perhaps bring new ideas or options into your thinking.
Regular physical activity has these direct physical benefits:
*improves strength and endurance;
*builds stronger bones and muscles;
*assists in weight management;
*improves blood pressure.
The most important equipment for a walking program are the shoes you wear. Your shoes should be flexible and give you enough room for your foot to expand while walking. A flat sole with little difference in height from the toe to the heel of the shoe is best. Many folks find that a good running shoe also works well for walking and gives needed flexibility and support. Replace shoes about every six months if you are a daily walker. Wear clean, comfortable socks inside your shoes to prevent blisters.
Here are some tips for your planned walks.
*Consider making walking arrangements with a friend or a walking group. Having a commitment to someone else can lower the chance you will decide that you are just too tired or don’t have enough time.
*Scout your community for walking paths and other safe places to walk.
*Walk at the time of the day that is most convenient for you. Walking time can be in the morning, mid-day or evening. For some, it will be easier to break up your walking time throughout the day and that is okay, too.
*Think through how you will handle walking when the weather is bad. Check if a nearby school, church, mall or other facility will allow you to walk there during bad weather.
*If walking doesn’t work out for you on one day, pick it up again the next day. Keep it fun rather than a chore.
