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Your heart beats about 100,000 times a day. That is over 2.5 billion beats in a lifetime! Just how much exercise do you really need? The American Heart Association recommends at least 30 minutes of moderate-vigorous intensity activity 3-4 days each week. It is even better if you can do this on a daily basis and for about an hour. However, we are often so busy that it may seem difficult to find even 20 minutes a day to exercise. Keep in mind that small amounts of physical activity throughout the day add up, and it is perfectly acceptable to do short 10 minute bursts of activity scattered during the day. 

Walking is an excellent strategy is to incorporate more physical activity into your daily life.

  • Rather than circling around the parking lot looking for the closest spot, go ahead and park a little further away.
  • Figure out where the stairs are in your building, and use them.
  • Instead of sending email or calling your co-worker, you can walk over to his desk and discuss things face-to face.
  • As soon as you print a file, get up to retrieve it from the printer rather than waiting for several documents to pile up.
  • While you are on the doing laundry take a few extra trips up and down the stairs.
  • Find a 3 year old and follow them around, they tend not to take the most direct path anywhere.

See if this extra activity get your daily step count up to 10,000.

An easy way to measure this is to use a pedometer. Pedometers are very inexpensive and may cost as little as $4 or less than that afternoon latteYou can find them at local drugstores and sporting goods stores. The goal is to reach 10,000 steps a day, which is the equivalent of about 5 miles. Wear the pedometer for a few days to get your baseline average. Once you establish your baseline number, then you should work to increase the number of steps by 500 steps a day each week until you reach 10,000 steps a day. For example, if you find that you are walking about 2,000 steps a day, then your goal is 2,500 steps a day for a week and 3,000 steps a day for the next week.

To help with motivation, invite friends or co-workers to join you. You can have pedometer challenges to see who can have the most number of steps and give a prize to the winner.

And stay tuned to

MamboWalk is a game you play every day to help you improve your health and make a difference in the world. Team up with friends to get fit, help charities and earn points to bid on cool stuff. Are you game? It all starts with taking that first step.

Walking Season is just around the corner!!



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