Incorporating Physical Activity into Your Daily Routine Not as Hard as You Think
You already know that getting at least 30 minutes of exercise each and every day is good for you, but putting that assertion into actual practice is an entirely different matter, right? Contrary to what you might think, making physical activity an everyday habit isn't rocket science. There's no secret code for success waiting to be cracked. In fact, it's something that can be worked into your usual routine with minimal, sometimes no, interruption or adjustment.
The U.S. Surgeon General, the American Heart Association and many other reputable health organizations all agree that 30 minutes of moderate-intensity workout is optimal on most, if not all, days of the week. The good news is that they also all concur that this recommended prescription doesn't have to be taken all in one large dose. While the American College of Sports Medicine (ACSM) once called for continuous exercise of 20 minutes' duration or longer, new guidelines allow for bouts of physical activity (as few as 10 minutes at a time) intermittently spread throughout the day.
When viewed in this manner, 10 minutes of exercise three times a day becomes a much more manageable goal than 30 uninterrupted minutes. Even the busiest executive and the most stressed-out mom can carve out 360 seconds for the sake of improving his or her physical, mental and emotional well-being. In fact, regular physical activity can even be considered a lifesaving practice. That's because it's been proven to extend life by warding off many chronic and deadly conditions like heart attacks, diabetes and strokes.
Now that the logistics are out of the way, the question becomes: What constitutes "moderate-intensity" activity? In concrete terms, the 30-minute recommendation breaks down to two to three miles of walking a day at a rate of 3-4 miles per hour, or to burning 200 calories per day. This aim coincides with the popular 10,000 Steps program, which can easily be reached with the assistance of a RYP Sports pedometer. Simple things like parking your car farther away from your office or taking the stairs instead of the elevator can quickly add up to that target number.
For those who don't enjoy walking or running, there are many other activities that constitute moderate-intensity exertion, many of which are necessary and/or fun tasks that fit right in with your normal routine. Gardening, raking leaves, mowing the lawn, mall strolling and dancing all fill the bill. In fact, 30 minutes spent playing tag with your kids in the yard burns the equivalent amount of calories as yoga, horseback riding and walking at a pace of four miles per hour on a level surface.
So, before you use the excuse that you're too busy to schedule exercise into your daily grind, reconsider. Play Frisbee with the kids, take the dog for a jog around the block, even get some much-needed cleaning done around the house. In no time flat you'll have reached your intended exercise goal, often without even realizing it!
By Matt Ream © 2005 RYP Sports Inc. All rights reserved.
RYP Sports is a leading retailer of heart rate monitors, pedometers, Timex watches and stopwatches. Unbeatable prices on the widest selection health related products, including yoga mats, yoga DVDs, exercise balls, and step counters on the Web. All items in stock for fast shipping at the BEST prices anywhere. Satisfaction guaranteed.
Latest News
 Fresh News | Exercise, sleep help women fight cancer WRAL.com, NC - I started swimming, and I exercise five times a week," Nemcheck said. Through her cancer battle, Nemcheck said she learned that exercise and sleep are keys ... Weight-Bearing Exercise Throughout Pregnancy Boosts Heart Health Why You Need to Exercise, Sleep Well, and Brush Your Teeth Regular Exercise Helps Elderly Cancer Survivors |
Exercise Keeps the Brain Young U.S. News & World Report, DC - 21 (HealthDay News) -- In experiments in mice, exercise appears to reverse the decline in the production of brain stem cells usually seen with aging, ... |
 Telegraph.co.uk | Water aerobics help delivery go swimmingly Los Angeles Times, CA - Although more and more doctors recommend moderate exercise during pregnancy, studies have shown that expectant mothers usually fall short when it comes to ... Exercise 'helps women in labour' Aquarobics May Help Ease Labor Aquarobics 'eases birth pain' |
 Los Angeles Times | Personal trainers choose favorite exercise videos and books Los Angeles Times, CA - The exercise programs are very straightforward, and he gives you options. You can start off with the basics, or if you're already exercising, ... |
4 Simple Steps to Start the Exercise Habit Planet Thrive, NY - by Leo Babauta I have to admit that I have my ups and downs with the exercise habit. So I know that it's not the easiest habit for most people, ... |
Health Department Sets Record For Mass Dispensing Flu Exercise Today's THV, AR - The Arkansas Department of Health set a new record for its Mass Dispensing Flu Exercise and immunized 123172 Arkansans against influenza last week. ... |
Exercise pays dividends for older adults Indianapolis Star, United States - But mostly we want to be fit and healthy to avoid diseases that are associated with poor diet and lack of exercise. Studies have shown that lack of exercise ... |
Exercise During Pregnancy May Improve Perimenopausal Fitness Medscape - Compare exercise and fitness levels at long-term follow-up in perimenopausal women who exercised during pregnancy vs those who did not exercise during ... |
Exercise caution to prevent hunting mishaps Wausau Daily Herald, WI - Deer hunting season is here. Look in the woods and among the bare trees and falling leaves and you are likely to see a tree stand. ... |
Navy, Air Force link up for training exercise at Misawa Stars and Stripes, DC - "I’ve been involved in a lot of drills and exercises," the equipment operator said in a Navy news release, "but I’d never seen anything like this before. ... |
Resources
-
Golf Fitness Book - Golf Exercise Guide - Golf Training Workouts
Golf fitness Exercise training book providing golf workouts,golf stretches,golf exercises and golf swing tips to improve golf swing.
-
The Five Tibetan Rites: Chet Day's Annotated Version of Peter Kelder's Classic Tibetan Rejuvenation
The Five Rites: Chet Day presents an Annotated Version of Peter Kelder
-
Index
Lose 10lbs in just 10 days without starving, pills or complicated Exercise routines.
-
Building Muscle - The Truth
Top muscle building program available. Learn the truth about building muscle from a muscle gain expert.
-
Pilates Exercise Book, Instructions
Pilates Book, Pilates Download, Pilates Workouts and Pilates Instruction
-
Recreating Menstruation - PMS Symptoms Can Be Eliminated!
Gives women who suffer from PMS and other menstruation problems a simple Exercise they can do that will ELIMINATE their symptoms. Described in detail in the book,
-
Creatine: A practical guide.
Explode muscle growth with smart creatine use while avoiding adverse consequences
-
Melt The Fat - An Interactive Step-by-Step Exercise, Nutrition & Health Program
Melt the Fat & Gain a Life- A Total Life Makeover In 1 Complete & Interactive Program. Personal Trainer & Nutritionist Explains It All In Total Detail. Walk Away With A Fitness Routine & Eating Plan
-
Health-E-Meals.com - Quick and Healthy Recipes, Snacks, Fitness Tips, Motivation, Links.
Healthy Solutions for Your Busy Life. Health-E-Meals.com offers a free healthy cooking newsletter as well as other practical resources for making healthy living, eating and Exercise a part of your busy life.
-
Home Gym Shopping Secrets
Home Gym Shopping Secrets