Make Daily Walking A Habit

The U.S. Surgeon General reports that a minimum of 30 minutes of moderate physical activity, such as brisk walking, on most days of the week can produce long-term health benefits.  A daily routine of 30 minutes or more of brisk walking can help you control your weight, lower cholesterol, strengthen your heart, and reduce the likelihood of serious health problems down the road.

There are ways you can increase your physical activity to maintain a basic level of fitness
– without setting aside a big part of your busy day. The challenge is to think creatively about ways you might add steps to your day, and make walking a habit.

• Take stairs instead of elevators or get off below your destination and walk up a few stairs
• Park a few blocks from your destination or at the far end of the parking lot
• Walk the last few blocks instead of riding the bus all the way to work
• Park at the opposite end of the mall from where you need to shop
• Consider adding other routine walking to your day by organizing a lunchtime walking group at work, or a before- or after-work group with friends or neighbors
• Make family time active time. After dinner, get the whole family outside for a game of tag and a walk around the block.

*Note: Try not to get stuck in the “all or nothing” rut. Even if you don’t have time for a long walk, you might be able to take several brisk walks to add up to your daily goal.

A key part of your success is to log your progress every day. Reward yourself as you make progress toward your goals. As you record your steps, take a few minutes to sit down and relax. Think about the good feelings exercise gives you, and reflect on what you’ve accomplished. This type of internal reward can help you make a long-term commitment to regular walking.

Check out these links that focuses on steps to a healthier life.
http://www.fitness.gov/BCBSAfinalfinalWalkGuide.pdf
http://www.health.gov/paguidelines/factSheetAdults.aspx
http://www.americanheart.org/presenter.jhtml?identifier=2155
http://www.shapeup.org/shape/10000steps_2006fs.pdf