Sneak Mini-Workouts Into Your Day

Supplement your program of workouts
by taking a lifestyle-based approach to
exercise.  Sedentary people can gain
30 minutes of activity five days a week
just by sneaking it into their regular day.
Some ideas -
- Get off the bench at sporting events.
Get up and walk around between
quarters. Circle the stadium at halftime.
Climb the stairs during time-outs -- and
stay clear of the hot dog stand.
- Don't wait for the elevator.
Hit the stairs instead -- you may actually
get where you're going faster.
- Use your TV.
If you're going to sit in front of the tube,
make it a stationary-bicycle seat. Aim to
pedal your way through a 30-minute
program. If you don't have a bike, do
jumping jacks or march in place during
the commercials.
- Throw away the remote.
Get up to change channels.
- Shop it off.
Instead of fighting for parking close to
the door, head for the open spaces
farther out and walk the rest of the way.
- Let the dog walk you.
Take the dog (if you don't have one,
borrow the neighbor's pooch) for a stroll
or run. Let him decide where to go, and
follow wherever he leads.
- Get others involved.
Instead of meeting a friend for coffee,
skip the Java and get your jolt of energy
from a walk in the park.
Fitch Family Medicine
The information on this site is purely for the interest of the reader and must not serve as an alternative for advice from a medical professional.
The AdenoDiet
Step 3: Exercise
Find a Shoe That Fits
The only equipment you really need is a decent pair of walking
shoes. Finding them is a cinch. What matters most is comfort. If it
feels good, odds are it provides enough support. When you're
shopping for shoes:
  • Wear the socks you plan to exercise in. That way you'll get
    the best fit.
  • Try on both shoes. Most people's feet aren't exactly the
    same size. Choose a pair that fits your larger foot.
  • Allow a little extra room. Feet swell when you walk, so buy a
    pair with about a thumb's width between your longest toe
    and the end of the shoe. Make sure the heel doesn't slip,
    though, or you could end up with painful blisters.
Check Your Form
Sure, walking comes naturally, and it's smart to go with the
technique you've honed since you were a toddler. But these tips
will help you stay comfortable and get the most out of your walk:
  • Stand up straight. Imagine a string pulling you up from the
    center of the top of your head. Let that string pull you up as
    straight as possible. Relax your shoulders.
  • Look ahead. Keep your neck straight and your head held
    high to avoid unnecessary strain to your neck and
    shoulders. If you have to look down to see where you're
    going, lower your eyes, not your head.
  • Move those arms. Bend your elbows and let your arms
    swing naturally at your sides. You'll prevent swelling,
    tingling or numbness -- and you'll burn up to 15 percent
    more calories by keeping your arms moving.
  • Don't carry that weight. Some people try to get in extra
    exercise by toting a couple of light dumbbells, but fitness-
    walking experts say that's risky: The weights can pull you off
    balance and strain muscles in your back or legs.
Stay Safe
Walking is one of the safest activities you can do. Still, it's wise to
take a few precautions.
  • If you're walking at night, wear a piece of reflective clothing.
  • If the path is dimly lit, bring a good flashlight.
  • When the weather's warm, be sure to drink a tall glass of
    water before you set out and another when you return.
  • If your path is rugged or bumpy, protect your ankles,
    particularly if you have a history of twists or sprains.
    Consider wearing a comfortable elastic bandage for
    support, and keep your eyes focused on the path.
Walk Your Way to Weight Loss!
Walking is the exercise of choice for most dieters.
Burning only 500
extra calories per
day (3,500 per
week) will help
you shed an extra
pound per week.