A “Step” in the Right Direction

The overwhelming awareness surrounding the need to increase activity levels in order to lead healthy active lives seems to be getting more attention, and carried forth through a number of mediums.  Canada’s Physical Activity Guide to Healthy Active Living (http://www.phac-aspc.gc.ca/pau-uap/paguide/index.html) recognizes that people do not have a lot of time and suggests ways for people to get active in and around the home, as well as to, from and at the workplace, and helps them to understand how they can build physical activity into their daily lives.  Of importance to recognize are the benefits of becoming physically active including:

• Reduced risk of heart disease, type 2 diabetes, high blood pressure, osteoporosis
• Stronger muscles and bones
• Improved posture
• Better balance and mental health

Recommendations of 30-60 minutes of “physical activity” have been set as a guideline, with many different ways to achieve these guidelines.  [It is important here not to confuse the terms “physical activity” with “exercise”.  Exercise is a form of physical activity that is planned and structured, whereas physical activity includes activities that are part of your daily life, such as housework, active transportation, and workplace or leisure time that is active.] 

The most important thing to remember is that just like everything in life, we need to build it up: Set goals! Aim at incorporating 20 minutes a day for one week, 30 minutes the following 2 weeks, and carry forth from here.  On top of this, choose activities you enjoy, so that you can look forward to planning them into your schedule.  Active living includes:

• Taking the stairs instead of the elevator
• Parking your car a little further to walk the extra 2-5 minutes to the front door
• Forming a group with your colleagues to incorporate some form of activity during your lunch break
• Going for a “walk break” instead of a “coffee break”
• Riding your bike or walking to work if it’s within a reasonable distance
• Taking 10 minutes each when you get to work, during your lunch break, and after dinner to work a power-walk into your daily routine
• Being active with your children or neighbours
• Limit the time spent watching TV and using the computer for your whole family, and replace such activities with something the whole family can do — Going for a bike ride, swimming or skating on weekends, or during the evenings
• Make an activity plan with your colleagues at work, family, friends or neighbours, creating social network at the same time
• Give the time to yourself! Focus on YOU while increasing your energy levels overall

In the end, if you focus more on being active during your day, and sitting for as little as possible, you will have taken a “step” in the right direction!