Who knew? Vacuuming to tunes counts as workout
Exercise is essential for good health and fitness. Research tells us of many physical and emotional benefits of an active lifestyle. We hear this on television, from our doctors and read about it in newspapers and magazines; but even with all the publicity, physical inactivity has become a big problem for both children and adults.
It is recommended that children and adults should include at least 30 minutes of moderate-intensity exercise every day. But many families are so busy; it seems hard to find another half-hour a day to be physically active. The good news is that physical activity can be incorporated into our every day lives or be a part of family activities. You don't necessarily have to join a gym or spend lots of money on home exercise machines in order to increase your physical activity.
The USDA MYPyramid Plan at www.mypyramid.gov promotes healthful eating and physical activity. It recommends for health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day. Walking briskly (about 3 1/2 miles per hour) is a moderate form of physical activity. Walking can help you meet your personal goal for good health, mental well-being, and a healthy body weight. Instead of looking for the closest parking place at work or the mall, deliberately park farther away and walk briskly as you head inside. Don't drive somewhere if it is near enough to walk or bicycle there.
Here are a few more tips for incorporating physical activity into your everyday life when you think you don't have the time:
Household chores - You have to do these anyway, so try vacuuming and other cleaning tasks to the tune of upbeat music to increase activity
Use the stairs - at home or at work going up and down stairs is good exercise. If you usually use the elevator at work, start making it a point to use the stairs.
Plan family time that involves physical activity to make exercise more fun. Go for hikes in local parks or play active games together.
Keep a record of how much time is spent watching television or playing video/computer games for a week. Research shows that average children spend over 20 hours a week watching TV. To find more time for exercise, limit the amount of TV/computer time and spend the rest of the time participating in a physical activity.
Include friends and extended family when you are planning exercise activities. The children will enjoy playing active games and adults will benefit when they play with them.
Remember that you need to accumulate 30 minutes of moderate activity per day. You don't have to do it all at once. So if you have 10 extra minutes at lunch, take a brisk walk. It can sometimes be easier to find 10 or 15 minutes two or three times per day than an entire half-hour.
Physical activity doesn't have to be a chore or a bore. Challenge yourself and your family to improve fitness levels by including 30 minutes or more of moderate activity every day.
• Amy Griswold is an University of Illinois Extension Family Life Educator.