Setting a daily physical activity goal
Here is a riddle for you: What’s free, fun, and a form of physical activity that you can do almost anywhere? Walking, of course! It’s a great way to be more physically active!
Here are 6 reasons to get up and walk:
  1. Walking regularly, along with a healthy diet, can help you manage your weight.
  2. More than half the body’s muscles are designed for walking; it is a safe, natural movement.
  3. Regular, brisk walking has many health benefits.
  4. Brisk walking is an aerobic activity.  It strengthens your heart, lungs, and muscles.
  5. Walking refreshes the mind, reduces fatigue, increases energy, and improves sleep.
  6. Walking can be a great time to spend socializing with friends and family.
Consider these suggestions and get started:
  1. Start with short walks and build from there.
  2. Consider using a pedometer to measure the number of steps you walk.
  3. Warm-up before and cool-down after activity (see MOVE! handout P04).
  4. Choose routes that are interesting, safe and convenient. Avoid heavy traffic, loose dogs, and rough or uneven ground. Remember hills are more difficult.
  5. Walking with others can help motivate you.
  6. Be safe. Take a friend when it is dark outside. Tell someone where you are going, and bring a cell phone if you can.
  7. When it is very hot, walk during the coolest hours, choose a shady route, and walk a little slower.
  8. When it is cold, be aware of and avoid icy surfaces.
  9. Dress in loose, comfortable clothing. In cold weather, dress in layers and wear mittens and a hat.
  10. Wear comfortable, appropriate shoes.
Remember:
    1. For health benefits, work up to walking or wheeling at least 30 minutes each day, in periods of at least 10 minutes.
    2. To burn more calories for weight loss, you may want to work up to 60 to 90 minutes of walking or other Physical Activity per day.
    3. Walking and wheeling are easy, inexpensive and you can do them almost anywhere.
Check out the “Walk!” handout on the MOVE! Resources at the end of this chapter.