Your Healthy Life - August 2004

What if you learned that you never had to diet again? That all you had to do was keep fatty foods and sweets within moderate bounds, and you would find yourself becoming more fit, energetic, happy and healthy every day, by only doing one other thing? That one little thing is exercise.

I realize that we bring this up in virtually every edition of Your Healthy Life, but the statistics on how few Americans even manage the minimum 30 minutes of walking three times per week continues to astound us—especially when regular exercise is so vital to a healthy lifestyle. Experts say lack of physical activity contributes to some 300,000 deaths each year in the United States caused by heart disease, stroke, diabetes and other conditions. According to the National Center for Health Statistics, while 62% of Americans have some physical activity in their leisure time, only three of 10 exercise regularly. Paired with even a moderately healthy diet, consistent exercise is a vital key to wellness, vibrant energy, a positive outlook, healthy longevity, and disease prevention across the board.

Once you are consistent with your efforts for a period of time, you begin to truly appreciate something so beneficial for you physically, spiritually, mentally and emotionally—especially when it is so easy to incorporate every day. Please review these tips from the American Heart Association for easy ways to stay active at home, work or play, and find yourself freshly inspired!

At Home

What are the advantages of working out at home? It's convenient, comfortable and safe. It allows your children to see you being active, which sets a good example for them. You can combine exercise with other activities, such as watching TV. If you buy exercise equipment, it's a one-time expense and can be used by other members of the family. It's easy to have short bouts of activity several times a day.

Do housework yourself instead of hiring someone else to do it.
Work in the garden or mow the grass (and using a riding mower doesn't count). Rake leaves, prune, dig, and pick up trash.
Go out for a short walk before breakfast, after dinner, or both. Start with 5-10 minutes and work up to 30 minutes.
Walk or bike to the corner store instead of driving.
When walking, pick up the pace from leisurely to brisk. Choose a hilly route. When watching TV, sit up instead of lying on the sofa. Better yet, spend a few minutes pedaling on your stationary bicycle while watching TV. Box up your video remote control. Instead of asking someone to bring you a drink, get up off the couch and get it yourself. Offer to get something for someone else.
Walk the dog. Park farther away at the shopping mall and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two around the mall.
Stretch to reach items in high places and squat or bend to look at items at floor level.
Keep exercise equipment repaired and use it!

At the Office

Most of us have sedentary jobs and work takes up a significant part of the day. What can you do to increase your physical activity during the workday?

Brainstorm project ideas with a co-worker while taking a walk.
Stand while talking on the telephone.
Walk down the hall to speak with someone, rather than using the telephone.
Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.
Walk while waiting for the plane at the airport.
Stay at hotels with fitness centers or swimming pools, and use them while on business trips.
Take along a jump-rope in your suitcase when you travel. Jump and do calisthenics in your hotel room.
Participate in or start a recreation league at your company.
Form a sports team to raise money for charity events.
Join a fitness center or "Y" near your work. Work out before or after work to avoid rush-hour traffic, or drop by for a noon workout.
Schedule exercise time on your business calendar and treat it as any other important appointment.
Get off the bus a few blocks early and walk the rest of the way to work or home.
Walk around your building for a break during the workday or during lunch.

At Play

Play and recreation are important for overall good health. Look for opportunities to be active and have fun at the same time.

Plan family outings and vacations that include physical activity (e.g., hiking, backpacking, swimming, etc.).
See the sights in new cities by walking, jogging or bicycling.
Make a date with a friend to enjoy your favorite physical activities. Do them regularly.
Play your favorite music while exercising, something that motivates you.
Dance with someone or by yourself. Take dancing lessons. Hit the dance floor on fast numbers instead of slow ones.
Join a recreational club that emphasizes physical activity.
At the beach, sit and watch the waves instead of lying flat. Better yet, get up and walk, run, or fly a kite.
When golfing, walk instead of using a cart.
Play singles tennis or racquetball instead of doubles.
At a picnic, join in on the volleyball game or play tag or "red light, green light" with kids and win their hearts!

You may not think such small things will make a difference, but they do. Especially when you keep adding more and more…Let this be the month you take action for your health and get moving!