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