Four Simple Steps For Increasing Physical Activity

Working out doesn't have to be a chore, and you don't have to go to the gym. The key is to find enjoyable ways to get moving. Whether it's biking, walking in the park, walking the dog, raking leaves, taking the stairs instead of the elevator, playing with your toddler at the playground, or joining an organized sport, becoming more physically activity can be fun for you and your family.

Dr. John Jakicic, an exercise physiologist at the University of Pittsburg, recommends these 4 simple steps for building sufficient levels of physical activity into everyday lifestyles:

  1. Progressively add at least 30 minutes per day of moderate-intensity physical activity to your lifestyle. If you are currently not engaging in this level of activity in your leisure time, then gradually progress to this level by adding activity in periods of at least 10 minutes per day until you achieve this goal.

  2. Keep track of how the amount of physicall activity you do affects your body weight. If you are maintaining your weight or have lost excess body fat and are meeting physical activity guidelines, then your current level of activity may be a sufficient. If you continue to gain weight or you fail to lose excess body fat, then you probably need to engage in a greater amount of physical activity - closer to 60 to 90 minutes of daily activity to control your body weight.

  3. If you need to progress to 60 to 90 minutes of physical activity per day to control your body weight, remember that you do not have to achieve this all at one time. Fitting in multiple periods of activity at least 10 minutes in duration may be a more manageable way to reach your daily physical activity goal.

  4. Remember that physical activity does not give you the liberty to eat as much as you want with no control. Rather, keep in mind that for every 100 calories you eat, you will need to exercise for approximately 15 to 20 minutes (or walk about 1 mile) to burn that same 100 calories.

 

Related References

Jakicic JM, Wing RR, Butler BA, Robertson RJ. Prescribing exercise in multiple short bouts versus one continuous bout: effects on adherence, cardiorespiratory fitness, and weight loss in overweight women. Int J Obes Relat Metab Disord. 1995;19(12):893-901.

Schmidt WD, Biwer CJ, Kalscheuer LK. Effects of long versus short bout exercise on fitness and weight loss in overweight females.J Am Coll Nutr. 2001;20(5):494-501.

Murphy MH, Hardman AE. Training effects of short and long bouts of brisk walking in sedentary women. Med Sci Sports Exerc. 1998;30(1):152-7.