We recommend at least 30 minutes of brisk walking on most days of the week, but you can substitute any of the following activities. They are all considered moderate exercise—defined by the U.S. Surgeon General as anything that burns an average of 4 to 7 calories per minute. Washing and waxing a car for 45-60 minutes. Washing windows or floors for 45-60 minutes. Playing volleyball for 45 minutes. Gardening for 30-45 minutes, Wheeling self in wheelchair for 30-40 minutes. Bicycling 5 miles in 30 minutes. Dancing fast (social) for 30 minutes. Raking leaves for 30 minutes. Water aerobics for 30 minutes. Swimming laps for 20 minutes. Basketball (a game) for 15-20 minutes. Bicycling 4 miles in 15 minutes. Jumping rope for 15 minutes. Shoveling snow for 15 minutes. Stair-walking for 15 minutes. Source; Surgeon General’s report on Physical Activity and Health, 1996...
In addition to pedometers, there are numerous other accessories to help you track your activity and measure your results. While you don’t need any of them, some might help with that most important component of exercise: motivation. Walking speedometer. As if knowing how far you’re going wasn’t enough, now you can track your speed and even your position on the globe. Some walking speedometers include globa! positioning system (GPS) technology, which maps your location. Most attach to your shoe. Prices vary considerably. A basic model will cost about $125; one with GPS can be upwards of $200, Heart rate monitor. Most look like wristwatches, but instead of telling time, they tell your heart rate, beeping when it gets too high or too low. Some models also calculate calories burned as you exercise. Cost is $60 and up. For a good selection check out www.heart-rate-monitor.com. Personal pulse meter. The low-cost alternative to the heart rate monitor, this gadget—worn on your wrist...
Every time your foot strikes the ground, your muscles and joints receive a load roughly 1.5 times your body weight. To prevent injuries, walk in place for a few minutes to warm up your muscles, then do these four stretches before setting out. After stretchingone side, switch sides and repeat. Stretch several times on each side. 1. Calf stretch Stand about 2 feet from a wall and place your hands on the wall. Extend your right leg about 2 feet behind you. Bending your left leq, lean forward while keeping your right heal on the ground 2. Achilles stretch Place your right leg in front of the left and bend the left knee toward the ground, keeping your heel on the ground. This stretches the Achilles tendon and the soleus muscle,which lies underneath the calf 3. Hamstring stretch Place your left foot on a curb or bench. Keeping the heel of your right foot on the floor, slowly lean forward, without rounding your back, until you feel the stretch in your hamstring (the back of the leg from...
Pedometers have gone upscale. Today they can read your pulse, estimate the calories you’ve burned, time your activity, and estimate your speed, as well as provide music to move you along on your walk. With literally hundreds of brands and styles out there, it can be daunting to choose the right one. Here are six of our favorites, All require you to enter your stride length, which is easy enough to do. Just walk 10 steps, measure the distance in feet, and divide by 10. Brand Features Price BotlyTrendsFull Function Pedometer Automatic start/stop records time only while in motion. Calculates average speed. Counts number of steps up to 99,999, Belt clip. $ 21 Brunton’sDigital Pedometer with Alarm Calorie counter. Built-in panic alarm. Backlit digital crystal display. $ 30 New LifestylesDigiwalker SW-401 SW series often used by researchers in scientific studies. Distance meter. Security strap. $ 30 Oregon Scientific’sPE316FM FM radio. Digital 12/24 hour clock. Miniature earphone...
To get the most from aerobic exer- On the Plan we want cises such as walking, the Ameri- you to build you way up to walking at can College of Sports Medicine least 30 minutes a day (60 if you need suggests maintaining a heart rate to lose weight) on most days. On top of between 60 and 80 percent of your maximum heart rate for at least 20 minutes of exercise. Your maximum heart rate is 220 minus your that you’ll look for opportunities to fit walking into the rest of your day. Before you begin, find out where you age. Unless you’re wearing a heart- stand now in terms of aerobie fitness. rate monitor, you’ll need to stop Walk a mile (that’s four laps around a exercising to take your pulse. To do high school track). Record how long it it quickly, count the pulses in 10 takes you and what your heart rate, or seconds, then multiply by 6. There’s pulse, is immediately after you finish. no need to do this every time you exercise, just now and then to make sure...
