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Written by Jake Adrian

Let's get walking

08/01/2016 2:33:20 PM | 0 comments |
Most people do not get the minimum recommended amount of moderate physical activity, which is 150 minutes of weekly exercise. For people of South Asian or Aboriginal descent, this is even truer because of their greater risk for diabetes. The New Year is the time to get your year started on the right foot – by getting both feet moving 30 minutes every day.

If you’re just beginning, you may want to start with a shorter goal of 4,000 to 5,000 steps a day or if 30 minutes is too much for you at first, break it down into ten minute chunks at a time and walk three times a day. If you're worried about your joints or any existing health conditions, talk to your doctor.

If you’d like a further challenge – try for 10,000 steps per day. Brisk walking is an easy way of being more active and will improve your health without trying too hard.    
 
You may want to buy a pedometer to count your steps or there are also free fitness apps for your Android or iPhone that can count your steps for you.

So no matter what your age – grab your comfy shoes, a friend, family member or simply your iPod and let’s get walking!

Benefits

Physical activity has many benefits and is essential for living a healthy life into old age. On a daily basis, being physically active improves your quality of life as it:
  • Lowers risk of type 2 diabetes, heart disease and stroke
  • Lowers blood pressure and blood sugar
  • Lowers risk of dementia
  • Strengthens muscles and bones
  • Lowers risk for some cancers
  • Improves posture and balance
  • Lowers risk of falls or a hip fracture
  • Elevates mood
  • Decreases stress, anxiety or fatigue
  • Improves relaxation and sleep
  • Improves confidence
  • Increases energy level
  • Improves mental sharpness
  • Lets you have fun and involve family and friends
  • Improves quality of life

Tips

  • Get off the bus a few stops early and walk the rest of the way home or to work
  • Take the stairs instead of the elevator at work
  • Walk around the outside of your building, the grocery store or the mall before going in
  • Walk your kids to school
  • Get a dog and walk it daily
  • Park farther away from your office and walk the rest of the way
  • Walk to your friend’s house
  • Walk to nearby store for small purchases
  • Walk around your neighborhood
  • Register for a fun walk for your family in your community

Resources

Healthy Aging

Diabetes

Heart and Stroke


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