Activity guidelines for the mature adult
Understanding the reason to exercise is helpful, but putting it into practice is another thing entirely. Often, we don’t realize how little activity we actually get in a day. I remember thinking that I was in pretty good shape, as my job required that I move around working on clients. However, a couple of years ago our clinic sponsored a friendly competition between departments to see who could get the most steps. I purchased a FitBit to more easily track my daily steps thinking to myself, “I got this!” Much to my surprise, I learned that I was struggling to just get 2000 steps of my recommended 10,000 steps per day! That realization motivated me to set a specific time to exercise.
Setting an activity goal is important, but tracking it is often more challenging.
First, let’s determine how many steps per day you should be taking. The Move Your Way campaign provides a suggested method for determining your daily step goal.
Record the number of steps you take in a typical day by using a pedometer, FitBit, or other fitness tracker. You may have one included on your smartphone and not even know it!
Take a 20 minute brisk walk and record the number of steps you take.
Add the steps recorded in Step #1 with the steps recorded in Step #2. That combined total provides you with an appropriate starting point.
Once you know your current step goal, how does it measure up with the recommended guidelines? Utilize this tool to set a long range goal.
Walk it off
Consider setting a step goal as a means to achieve a larger goal of better health, or as a means to lose a few pounds. If weight loss is a goal it might even be helpful to calculate your BMI and by comparing your numbers to the recommended weight for your age group more accurately set your step goals to help you achieve your ideal weight.
Movement is important, but exercise doesn’t have to be a chore. As little as 10 minutes of walking per day can serve to improve your mental outlook! Walking strengthens your bones, helps prevent various conditions such as heart disease and type 2 diabetes, and improves your balance and coordination.
Tips and Tricks
Find comfy shoes. Nothing ruins a walk more than a shoe that pinches or rubs the wrong way. I usually suggest you find a running shoe for walking because the added cushioning in the sole protects your joints from aching from the activity.
Think about your surroundings. Do you have the proper space in your own neighborhood to get the walk you need without too much social contact? If not, where will you go? Plan before you go so you know how to allot your time and space for appropriate social distancing.
Warm up/cool down/stretch. Be kind to your muscles by starting slow and gaining speed. A good rule of thumb — 5 minutes at the beginning of an activity to warm up by slowly increasing intensity and 5 minutes at the end to slowly reduce speed and cool down.
Take advantage of fitness trackers. Whether you use a FitBit, Apple Watch, or just an app on your phone, take advantage of trackers to keep track of your process and know what to do next.
Make a workout journal. This post gives you an in-depth view on how to start and keep a workout journal. Keeping a journal could offer you consistency and can keep you tracking so you can celebrate your successes and modify your failures.
Reward yourself! When you reach a goal, you deserve to treat yourself. How about a special date night “out” with your spouse at home? Maybe you plan a fun trip to the beach when the restrictions are lifted. Find something fun that will motivate you to stick to your plan.
Follow us!
If you’re looking for a way to build the perfect activity plan for you, check out the Move Your Way website. If you’re still having trouble knowing what will work best, contact me here or through CoreFit’s facebook page.
Photo by Andres Urena on Unsplash