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Here's a blurb for Kimkins readers from Everyday Health that reminds us not all exercise takes place in a formal gym environment.
When
my oldest son was an infant we lived in downtown Los Angeles and I
logged many, many miles pushing a loaded stroller. We were experts at
the local bus system but they don't provide door-to-door service. (I
think I need to borrow a baby ...)
"What Counts As Exercise?
Changing your diet is only one element to lowering cholesterol — exercise is the other.
Not every health expert agrees on the precise amount of exercise an
adult needs, or how often. But they do tend to agree that everyone
needs at least 30 minutes a day to start to reap maximum health — and
it's more than most people are getting now.
That's a shame, since everyone can gain substantial benefits by
committing to regular physical activity. Following is just a partial
list of what you can achieve.
- Reduce your LDL cholesterol (the bad stuff) and increase your HDL levels (the good stuff).
- Retrain your heart and lungs to move blood and oxygen with less stress and strain.
- Lower your blood pressure.
- Prevent or delay osteoporosis.
- Reduce obesity.
- Relieve symptoms of anxiety and depression.
- Help alleviate arthritis pain.
The
hardest part is getting started. Do it slowly — don't expect to become
a triathlete overnight! Set small, achievable goals each week, then
increase them gradually until you're up to the recommended weekly
totals on the Everyday Health Fitness Log.
Remember: The best way to reach your goal is to find activities that
you enjoy and use them to reach your weekly exercise target. Use what
you're already doing — everything counts, as long as it's activity! For
cardio, keep these definitions in mind:
Moderate activity
gets your heart pumping but doesn't overdo it, and you aren't
completely out of breath. You can walk briskly, do light aerobics, play
baseball or softball, go hiking, or swim. Why not surprise a friend by
suggesting a bike ride instead of a cappuccino?
Vigorous activity
leaves you sweaty and short of breath. You can jump rope, run, box,
weight train, race-walk, or learn karate. Try changing your routine:
Play a little one-on-one basketball with a buddy. You'll both be better
for it! (Just don't overdo it the first time!)
What Else Counts
- Washing and waxing a car for 45–60 minutes
- Playing volleyball for 45–60 minutes
- Washing windows or floors for 45–60 minutes
- Playing touch football for 45 minutes
- Gardening for 30–45 minutes
- Walking two miles in 30 minutes
- Wheeling self in wheelchair 30–40 minutes
- Shooting a basketball for 30 minutes or playing a basketball game for 15-20 minutes
- Pushing a stroller 1½ miles in 30 minutes
- Bicycling five miles in 30 minutes or four miles in 15 minutes
- Raking leaves for 30 minutes
- Dancing fast for 30 minutes
- Water aerobics for 30 minutes
- Swimming laps for 20 minutes
- Shoveling snow for 15 minutes
- Stair walking for 15 minutes
- Jumping rope for 15 minutes
- Running 1½ miles in 15 minutes
Remember:
Consult your physician before you begin, start your exercise program
gradually to avoid injury, and work your way up to a more intense level
of activity."
Last reviewed October 2006 by Holly G. Atkinson, MD
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