Walking or wheeling
Review how much physical activity you did last week.  Sometimes, using activity monitors will help motivate you to reach your physical activity goals.  It is also a fun way to keep track of how much you’re doing. 

If you’re unsure how to use a pedometer, check out “A Guide to Using Your Pedometer”  in the MOVE! Handout Links.  You can also learn how to use a wheelchair odometer if you mainly use a wheelchair.

The benefits of walking for as little as 30 minutes a day include the following:
  1. Reduced risk of heart disease by improving blood circulation
  2. Weight control
  3. Improved cholesterol levels
  4. Prevention and management of high blood pressure
  5. Prevention of bone loss
  6. Increased energy
  7. Increased muscle strength, so you can to do the things you enjoy
  8. Stress management and tension relief
  9. It helps you fall asleep quickly and sleep well
  10. Improved self-image
  11. Increased positive thinking
  12. And decreased anxiety and depression
Walking as much as possible each day is a healthy thing to do:
    1. A good rule of thumb is that walking or wheeling as much as you can is a good habit.  
    2. Consider ways to add steps to your day.  For example, when grocery shopping, park further out in the parking lot and when you get home, make several trips in from the car to unload.
      1. Remember, setting goals too high can lead to frustration. Make smaller, reachable goals.
      2. It is important to start slowly and gradually increase your physical activity.
To help with weight and health, walking does not have to be done all at one time:
  1. To benefit you, periods of physical activity should be at least 10 minutes.
  2. Try walking for 10 minutes, several times a day.  This may fit your schedule better than trying to get all your steps in at once.  If your schedule allows for a single time of day to exercise, that’s fine, but you can also break this up into 10-minute periods
Here is the best way to start adding physical activity to your day:
  1. Measure your steps each day for one week to get your average steps per day.
  2. For next week, set a goal of adding 500 to 2000 more steps per day.  For example, if you are averaging 4000 steps per day, set your goal for next week at 4,500 to 6,000 steps per day.