These days, adults are spending more time at work than ever before – Americans work 164 more hours a year than 20 years ago – and sedentary jobs have increased 83% since 1950. As a nation, we’re becoming less active, a big problem when you consider that physical inactivity doubles the risk of heart disease!
But take heart! Today, Wednesday, April 2nd, is the American Heart Association’s National Walking Day, a day when Americans are encouraged to take at least 30 minutes out of their day to get up and walk. It’s a great way to raise awareness of the importance of physical activity and to get yourself and your family, friends and co-workers started on a healthier way of life.
According to the American Heart Association, a regular walking program can improve your cholesterol profile, lower blood pressure, increase your energy and stamina, boost your bone strength and prevent weight gain.
If you’re just beginning a walking program, start with a short 5-10 minute stroll and gradually increase your time or distance each week by 10-20 percent. While walking, keep your head lifted, tummy pulled in and shoulders relaxed. If you can’t talk or catch your breath while walking, slow down. Speed isn’t your initial goal, just get into a walking habit.
Fitting fitness into a busy schedule is possible! Small activities such as taking the stairs instead of the elevator or parking farther away and walking to your destination can add up quickly to the minimum recommendation of 2½ hours a week. Be creative. Instead of emailing or phoning a coworker, get up and walk to his or her desk. If you need to meet with someone, suggest taking a walk instead of staying inside. If you prefer more nature during your walk, here’s a great resource to find walking trails in Massachusetts forests and parks. And if the weather isn’t cooperating with walking outside, visit your local mall to walk indoors.
Ditch the excuses and lace up your sneakers! Visit the National Walking Day website for more information and resources.
As always, check with your doctor before starting any exercise program.