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How to Fit Walking into Your Schedule
In case anyone missed this, I received it in my inbox as part of my chiropractor's daily newsletter. I've long been an advocate of exercise to help maintain a strong healthy heart. These tips from the AHA are good ones...
Taking a brisk walk is one way to meet current recommended exercise guidelines of at least 30 minutes of moderate intensity activity each day. The American Heart Association (AHA) offers the following tips to help fit walking into your schedule: park or get off at the bus/train station ten minutes away from your job; schedule a lunchtime walk in your work calendar; keep everything at work that you'll need for walking; listen to music while walking; recruit friends to walk with you; lay out your walking clothes and shoes before going to bed; and if you decide to walk at night, the wear reflective clothing or carry a light.
Fairfax, September 5, 2019 7:54pm EST
Thanks Jim! Good tip!
JeffB, September 5, 2019 8:14pm EST
Laying out the clothes before bed for the morning is definitely a great tip there. Sort of sets you up with a clear purpose the next morning. Great advice Jim.
ThoseEyes, September 5, 2019 8:18pm EST
I live in the Vegas Valley and adaptive behavior is just a way of life for me.
If the outdoor temperature is under 80° I can walk in my neighborhood. I'm willing to start at 4 or 5am to do that before it starts heating up after 6. When the weather cooperates, I'll walk for 20-30 minutes at a time, come home for a break, then repeat it. There's a significant elevation gain where I live, nowhere to rest, and usually no one around.
I have used a shopping mall, but it's a half hour away and by the time it's open for walkers the parking lot is becoming unconfortable for me. It's worked in the past, and might in the future, but this year it wasn't a good option.
A few weeks ago I resorted to casino walking. I go around 4 or 5am to avoid the parking lot issue and most of the smoke issue. The night shift security guards got to know me. It was obvious what I was doing and I think they were amused. (Depending on where one lives, and one's personal comfort levels, some stores might be reasonable options. I know I've seen walkers in grocery stores, I'm sure they're in Walmart, both because of their 24/7 availability. My issue is nowhere to take a break. In the casino I knew to sit for a while in two places and I could keep going much longer than if I didn't stop.)
But then it was too hot even for that and I found myself walking in my garage. It's a two car garage, I have one car. I could actually manage enough intensity to exceed the AHA recommended 150 points a week. Yes it's hot out there, but relief is pretty much instantaneous when I need it. It's 5pm here now, I've managed 35 points today, all without going anywhere nor using any special equipment.
seattledave, September 5, 2019 9:00pm EST
I got a part time temp job with the Census. I'm canvassing neighborhoods by foot. It's a lot of walking. Pretty sweet gig though. Then my plantar fasciitis said hello again ! It's like Alanis says, " isn't it ironic...".
But bottom line, I agree. Walking (exercise) good. Vegitating bad. I think everyone can agree on that. But where/how does one find/get the motivation to do it ? Put the answer to that in a can and sell it. I'll buy !
EMON1, September 5, 2019 11:29pm EST
Just an additional FYI, I'm not much into the 'walking thing', but as boring as it sounds, walking up and down stairs also works AND it actually competes with jogging for cardiovascular with less time spent doing it. Talk about simple and available, you can do it in and around your home if need be, and not all at once. (It's actually a 'real exercise' format people get serious about) [google 'stair climbing']
P.S.: Seattle - as far as 'motivation', it's pretty mindless, and if you're bored and/or tired, you can do it some place where you can lay back afterwards. Lol (Do it 5-10 minutes at a time throughout the day, 'baby steps')
JeffB, September 6, 2019 6:49am EST
@Dave, I use the calf raise stretches and a ball under my foot to help with PF. One of my hiking buddies swears by going barefoot as much as possible as well.
seattledave, September 6, 2019 11:13am EST
@Jeff.. Ya, stretches, the tennis ball and good old RICE. Hopefully it will go away as quickly and mysteriously as it came on.
steveSD, September 7, 2019 2:03pm EST
I've been working out 6 days a week. I got a single sheet, one year calendar and I use a highlighter to mark every day I get a workout in. I started out at 30 minutes, walking, riding my bike, lift weights, whatever. Even if I can get in 20 minutes I will mark it because some days I just don't feel up to it and I can convince myself to do 20 but once I get started I usually hit at least 30 and sometimes 45 minutes. Getting dressed and getting started can be the hardest part. It makes a huge difference. Being active has helped with my stress, helps manage blood sugar, and even made my angina go away. I'm amazed at how fast I got my strength back but it's been a lot of work and serious commitment. My last tip is that on days where I'm really having a hard time getting started I try to think about people that can't work out like a friend that has cancer or my dad who's recovering from back surgery and I get moving just because I can and they can't. Whatever you do, stick with it and hang in there. - Steve
nghafner, September 10, 2019 10:36am EST
I work at 3M Corporate Headquarters in St. Paul. (Meetings, Meetings, Meetings). A lot of times the meetings are Web streamed or Skype. So, I call in on my cell phone, power up the headphones, put on my tennies and start walking. We have a nice skyway that, 3 times around is a mile. Or in better weather, there are walking paths outside. I also call “walking meetings” for my 1/1’s. If I don’t need to use a projector, I just bring a small notebook and we walk. Those of you that know my story, know that I also love to golf. I don’t walk the courses as much as I should, but I do make sure I get over 10,000 steps in every day. I do a 30-minute walking (You Tube) video when I’m not golfing during the week, and on weekends, I do a 60-minute cardio/weights workout. We all have so many options. Thanks everyone for sharing your great ideas.
Fairfax, September 10, 2019 10:42am EST
This post has really inspired me to walk! I work out 3 times a week, but now I see that including steps daily will be a great benefit!!
Thanks to all!