No Time to Exercise?

No Time For Exercise?

Add Steps to Your Daily Routine

Walking is one of the best forms of exercise. No special, expensive equipment is needed, most people can do it, it’s low impact, and you can do it at your own pace and still derive the benefits. Walking is something each of us does every day, but most of us don’t do nearly enough of it.



I don’t have time to go for a walk.

That’s a common complaint. We’re all so busy; how can we find time to go for a walk, let alone get as much exercise as we should be getting? You’d be surprised at how a few steps here and there add up. A few months ago I began using a step-counter, or pedometer, to see how many steps I was talking in an average day. The average adult between the ages of 30 and 60 years takes 5,000 to 7,000 steps each day just doing their daily activities.

By averaging the first week’s counts, I found that I was average for my age group. I was taking about 5,800 steps per day. Without adding a walk or other exercise, I set about trying to increase that number gradually until I averaged 10,000 steps per day, the number of steps health authorities have concluded the average adult should be taking.



Pedometers

There are many pedometers on the market in all different price ranges. The most inexpensive one counts only your steps and does nothing else. The high-end pedometers have timers, calculate your miles, average your speed, remember your daily totals to give a weekly and/or monthly average, and much more. Some clip on to your waist band, others have a cord to hang around your neck. The one I like is from Weight Watchers. It clips to the waistband and has a security cord with a second clip that I attach to the edge of my pocket in case the waistband clip gets jarred loose.

Pedometers are easy to find at department stores. They’re usually in the sporting goods section. I’ve even seen them at the discount stores that sell all items for $1.00. They can also be found online. Simply search “pedometers” and a whole list of pages will present you with enough choices to make your head spin! Pick the one that will work best for you and get moving. Whichever one you choose, make a habit of attaching it to your clothing each morning because it won’t count your steps unless you have it with you.



Simple Changes Can Increase Your Steps

Park further from the door. By parking eight or ten spots further from the store I was able to add an average of 40 steps to each shopping trip. I was able to add even more by parking opposite a door that was further from the items I intended to purchase.

Go up and down each aisle. While shopping, go down every aisle whether you need something there or not. I was able to add as many as 500 steps per week doing this. Want to increase your steps even more? Shop up one side of the aisle, turn around when you get to the end, and shop down the other side. It won’t take you much more time in the store but could nearly double the number of steps you take while in the store.

Walk around the house. Going out to get the mail gave me the perfect opportunity to add a few more steps to my routine. By walking around the perimeter of my house, checking on gardens, etc., I was able to add 20-25 more steps to my routine on every day but Sunday.

Make more trips on laundry day. Rather than cramming two or three loads of laundry into one basket and carrying it all to the laundry area at one time, make a separate trip for each load. When the laundry is finished and folded, make several trips to take it back to the bedrooms again. With three children to do wash for, I was able to add an average of 300 steps per week. Because the bedrooms in my home are upstairs and the laundry area is on the main level, most of the steps I added were actually going up and down the stairs, providing a better workout than walking on a flat surface.

Do you ride the bus? Walk to a bus stop that is further away and get off the bus a stop or two sooner than usual. You could add 500- 1000 steps per trip depending on how far you decide to walk.

Pay for gas inside. “Pay at the pump” is a convenience and there are times when you may be in a hurry to get on the road. If you have the time, though, pay inside. Those dozen steps from the pump to the door and back could make a difference. Add more steps by walking around your car and washing the windows while you wait for the tank to fill.

Walk at work. When you get to work, park further from the door if possible. Take the stairs rather than the elevator, at least part of the way. Take the long way to the water cooler, cafeteria, copy room, or other destination. A few steps here and there will add up during the week.

You can always go for a walk. If you have a dog to walk, go a little further next time, even if you just past two or three more houses before you turn around and come back. You’ll both get more exercise and those steps add up to health benefits over the long term.

No dog? Walk the kids or grab a friend and go for a relaxing walk in the morning or evening. Bring along a bottle of water to stay hydrated. If you have to walk by yourself, bring your headphones and listen to your favorite music or audio book.

Time constraints. What’s that? You don’t have time to take any more steps? Then make a conscious effort to take shorter but quicker strides. This will increase the number of steps even though you go the same distance. It will also make your muscles work harder, giving the benefits of exercise in fewer steps.

By adding additional steps to my daily routine, I’ve increased my stamina and endurance, as well as improved my all-over muscle tone and lost weight! I’m stronger, healthier, maintain a higher energy level for a longer period of time, look better, and above all, feel better. In a few short months, I’ve nearly doubled my average daily step count from 5,800 to 11,200.

Get a pedometer and make every step count!