Get Healthy Benefits with the Right Physical Activity

So, just what is physical activity?

Any movement of the body that uses energy counts as physical activity. In fact, many ordinary things like cleaning the house, yard work or walking the dog qualify. However, to get the health benefits of physical activity requires activities that make you breathe harder and make your heart, muscles, and bones stronger.

Taking the first step

Bar none, walking is the safest, most affordable way to get more physically active. Just put on a good pair of walking shoes and go! But it is a good idea to have a goal to work towards.Aim to do activities that account for at least 10,000 steps every day.To know if you can reach this goal, you will first need to measure your current routine to gauge how much activity to add to achieve it.

A pedometer is a great tool to measure daily activity level in steps, calculate additional steps needed to increase activity level and track progress. For example, if you haven’t been active in a long time or if you can’t get 10,000 steps your first day, gradually increase 500-1,000 steps per day over a week. After you’ve been at that new level for a week or two, add another 500 steps until you reach the goal of 10,000 steps.

Why not just count minutes?

Stanford University researchers looked at over 25 studies on pedometer use. They compared participant’s typical activity level to their activity level while wearing a pedometer. They found that folks increased their activity level about 27 percent (or one extra mile) when they used a pedometer.

When wearing a pedometer is not possible, use the chart below to estimate the number of “steps” taken for various activities. Remember: the goal of 10,000 steps a day includes all daily activities, not just workouts.

For more information on the different types and benefits of physical activity, visit the U.S. Department of Health & Human Services’ Guidelines. This includes useful information in the 2008 Guidelines for Physical Activity for Americans and Be Active Your Way: A Guide for Adults.

It all adds up

Many folks feel they can not find any time in their busy schedules to devote to physical activity. Good news—finding ways to add a few more steps a day to your routine can start you down the path to better health. Everyday activities, like parking the car father away from the entrance, are more habit-forming than setting aside a set time to work out. Here are a few more ideas to add more steps to your day:

• Take the stairs instead of the elevator
• Walk the dog at least 15 minutes four mornings a week
• March in place during TV commercials
• Don’t sit still—walk around while talking on the phone or waiting for the bus

These simple lifestyle steps can really add up—wearing a pedometer helps track them and may be the motivation you need to keep moving.

Approximate Steps Per Minute of Physical Activity