10 Ways to Become More Active
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August 10, 2009, Updated April 21, 2010
By Susan M. Callahan, Associate Editor and Featured Columnist
We've all heard the warnings about the dangers of being sedentary.
Higher risk of heart attacks and heart disease, diabetes, stroke and
obesity. But what exactly constitutes being "sedentary"? How active
do you have to be each day to be considered "active", "moderately
active" or "very active"?
Most medical authorities define an active person as someone who
takes 10,000 steps a day. That's the magic number. Given that there
are 5,280 feet in a mile, basically, you will need to walk 2 miles a day
to be considered active. Numerous studies have confirmed the
importance of walking 10,000 steps a day to your health.
For example, a 2000 study by Wakayama Medical College in Japan
found that walking 10,000 steps a day lowers your blood pressure,
irrespective of the intensity or duration of your walk. So, either stroll
or walk briskly, it doesn't matter, as long as you get in your 10,000
steps a day. Other studies have found that walking 10,000 steps a day
lowers blood sugar in diabetics.
Most of us, however, don't even come close. We are a nation of
inertia. The average American, it is estimated, only walks about 1000
to 1200 steps a day. And most of those steps , truth be told , are
between the car and the door to our offices. Or between the car and
the door to our house. We might squeeze in a step or 2 walking from
the refrigerator to the couch and back.
Small wonder, that over 60% of us are overweight. Over 30% of us
are technically obese.
How do we become less sedentary? Are there simple ways to become
more active in your day? How do we sneak in some extra steps a day
to become more active?
Here are 10 Ways to Become More Active in our busy but sedentary
lives:
Take the Stairs. Taking the stairs can add muscle and cardiovascular
fitness to your day. When you walk upstairs, you strengthen your
quadriceps, the powerful muscles in your thighs. These muscles help
you to build up lean muscle mass, which in turn speeds up your
metabolism. You then burn calories 24 hours a day, even as you sleep.
Track the number of stair steps you climb each day. Try to climb at
least 50 steps a day in your first week. In your second week,
increase that to 100 stair steps a day.
Fidget. Several studies have found that a key difference between
people who are "naturally skinny" and those who are fat, is that
skinny people tend to fidget more. Fidgeting can burn up to 200
calories a day, enough to account for a 24 pound weight loss in a year.
Just rock your knees when you cross your legs to add more fidgeting
to your day.
Park a Block Away. First, make sure that where you park is safe and
that your walking path is secure. Walking just an extra block to and
from your car can add 200 to 500 steps a day.
Use our Chair At Your Desk. If you work at a desk, use your chair to
help lose weight. Your chair is the perfect height for helping you to do
squats. In fact, every time you stand up and sit down again, you have
done a squat. Squats are an extremely effective exercise in building
strength and lean muscle mass. Increase the squats you do every day
standing up and then lowering yourself to just above your chair.
Before you sit down, stand back up again. Do 15 sets a before lunch
and 15 sets after lunch and you'll find that your legs will become
stronger. You will also improve your balance, making it less likely that
you will fall as you age.
Walk at Lunch. Got an hour for lunch. Instead of a long hamburger
break, take a walk with a friend. Get outside if you can, even in
winter. First, the air will do you some good. It will clear your head and
make you more productive and happy. But, the cold air also can help
you lose weight, new studies show. Exposing your body to cooler air
can actually increase your bodies ability to burn fat. Of course, the
biggest benefit is that you will add precious steps in your day. You can
easily add 5000 steps during lunch, if you work at it.
Mow Your Lawn. One of the reasons that we are fatter than our
parents, and our parents are fatter than or grandparents were, is that
our grandparents led more active lives. Many earlier generations
worked on farms or at outside jobs. Our lives simply are not as
physically demanding.
Dance. How long has it been since you danced? Most of us stop
dancing after we start working. Why is that? Why is it that, for many
people, the last time they danced was at their weddings. Dancing is
one of the best forms of cardiovascular exercise. Make a point of
dancing every day for a song or two. Put on one of your favorite
songs when you get home. Dance a little in your room before you take
a shower in the mornings. Or at night before you go to bed.
Take Out the Trash. Taking out the trash is a good way to add steps to
your day. Bending, lifting bags, and walking them out the door add a
few steps and work your arms.
Vacuum the Rug. Just as mowing the lawn burns calories outside,
vacuuming works the same muscles indoors. You can burn up to 300
calories an hour just vacuuming around the house.
Take the Kids to the Park or Walk Your Dog. You know they want to
go. The next time they ask, give in. The walk to the park can add
valuable steps to your day and your week.
Here's a bonus tip:
Wear a Pedometer. Studies have found that people who count their
steps, walk more. A 2007 study from Stanford University found that
people who use pedometers increased their overall physical activity
by 26.9%. The pedometer wears walked an extra 2,183 steps a day.
So, buy an inexpensive pedometer. And wear it as you count your
10,000 steps a day. It may just save your life.
You're just getting started. Find our more tips to keep you fit during
your day: Burn Fat While You Sleep-Lose Weight By Lowering the
Thermostat/ Lose 10 Pounds- A Simple Plan /Foods That Shrink Your
Waist
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