Becoming more active is much easier than it sounds, and walking is an excellent way to start.  Walking is inexpensive and it can be done practically anywhere (neighborhood, park, school track). A good pair of walking or running shoes is highly recommended as well as a pedometer that measures steps.  Pedometers can be purchased at most sporting goods stores for less than $30.00. 

To begin your walking program, monitor the number of steps you take each day with your pedometer.  After a week, calculate the average number of steps your are taking on a daily basis.  Your first goal is to increase the number of steps you take each day by 2,000.  This increase in daily steps should prevent any further weight gains, provided your food intake has not increased.

Next, work toward increasing your average daily steps by 500 each week until you have reached at least 10,000 average steps a day.  10,000 steps or more each day is what most health authorities consider optimal activity.  These additional steps can be gained by making simple lifestyle changes. Consider parking further away in store parking lots, always returning shopping carts to their appropriate storage area, walking to a colleague’s office rather than an e-mailing, etc. as ways of increasing steps during your normal activities of daily living.

In addition, resistance exercises should be incorporated 2-3 times a week to increase lean muscle mass and to accommodate for a drop in your metabolic rate.  Given these guidelines, and the approval of your medical doctor, you will be taking a step in the right direction toward a healthier, more active life.

For more information on Physical and Occupational Therapy Services at Riverside Medical Center, please contact our department at (985)795-4252.