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Walking Tips

Surgeon General

The guideline for physical activity from the U.S. Surgeon General is to accumulate 30 minutes of moderate-intensity physical activity on five or more days of the week. Moderate intensity is when you get warm and slightly out of breath, and accumulate means you can do it in bouts of 10 or 15 minutes throughout the day. That's good news for people who have limited time or just need to get started. Keep in mind that any physical activity is better than none, and getting started is the first important step.

Tips for increasing physical activity

Move More - Make it a daily challenge to find ways to walk. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool; it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour-long walk or 45-minutes on the treadmill. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!

  • Plan active weekends (long walks, hiking, walking tours)
  • Take stairs instead of the elevator
  • Park at the far end of the parking lot
  • Walk a few blocks before getting on the bus
  • Get off the bus a few blocks before your stop
  • Get up from your desk throughout the day to stretch and walk
  • Take a 10-minute walk before lunch
  • Walk your dog
  • Walk instead of drive your car short distances

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