Sunday, January 01, 2006

Get moving in the New Year!

According to a recent report from the Centers for Disease Control and Prevention, more than half of US adults don't get the recommended amounts of physical activity. Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good examples of being active. For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day on most days of the week.

Some physical activities are not intense enough to help you meet the recommendations. Although you are moving, these activities do not increase your heart rate, so you should not count these towards the 30 or more minutes a day that you should strive for. These include walking at a casual pace, such as while grocery shopping, and doing light household chores.

We should all resolve to be active in 2006! Set Goals and banish boredom to stay motivated. I recommend charting your activity and placing it right on your refrigerator, in view of everyone who enters your kitchen. Here's a printable log for 2006. Print out a month or more and affix to your refrigerator.

Or, check out this great Excel spreadsheet for documenting your exercise sessions. (*Note: Scroll down the link until you see"Walking Excel Spredadsheet" and click on 2006. Then save to your computer.)

Finally, this is fabulous! You can map a walking or running route, determine the mileage, and the calories burned. For example, here is my daily dog walk map. Bobby and Stella know it by heart and always enjoy it. I can plug my height and weight in and the time it took to complete the route, on the left, to see how many calories I burned.

Now, I drew the route. It was easy to do when I overlayed the satellite image and zoomed in. I then saved the route and it's now available for anyone to follow the same path if they have the time to walk about two miles.

So, just type in a starting address, (overlay the satellite image, if desired), draw a route with your mouse, then share it with others. Finally, search walks in your area that others have saved.

Time to get moving! See ya!



At 10:03 AM, January 02, 2006, Anonymous Stu said...

Your blog is fantastic! In this last posting I especially like the links to explaining exercise ( mapping a route to determine its caloric value, etc.

I am passing this information to others in my cardiac group.

At 10:42 AM, January 02, 2006, Blogger Marcia Van Horn said...

Thank you, Stu. So kind of you.

Let your friends know that I think you're terrific., too!

Your pal,


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