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30 minutes of daily exercise ensures healthier 2010, says expert | Just add 30 minutes of physical activity to your daily regime and ensure a healthier 2010, according to an expert. Peter
Brubaker, professor of health and exercise science at Wake Forest University,
said that regular daily exercise is the most important step towards a healthier
lifestyle. "People don't realize you can get tremendous benefit from regular physical
activity even if you never lose a pound," he said. Increased physical activity
could ensure a reduced risk for heart disease, stroke, diabetes, colorectal cancer,
breast cancer, bone and joint conditions, and sleep apnea. Brubaker has put forth
several tips for how to increase daily physical activity, which are as follows:
Set a goal of 30 minutes a day of physical activity- It doesn't need to be all
at once. Five minutes here, 10 minutes there is fine. As long as it is done at
moderate intensity, you will get sufficient health benefits. Walk- For most people,
the easiest and most efficient activity is simply walking. Wear a pedometer- Recent
studies have shown that people wearing pedometers increase their activity level
by 25 percent. Build activity into your daily routine- Get up from your desk to
deliver a message. Take the stairs instead of the elevator. Add some extra steps
when you are doing household chores. Find small ways to get moving. Record daily
physical activity in a journal- Self-monitoring is important when making a lifestyle
change and journaling activity levels can be good reinforcement. Don't worry so
much about weight loss- Realize if you are regularly active you can get significant
health benefits even if you never lose a pound. People serious about weight loss
should build in 60 minutes per day of physical activity. Find activities you enjoy
and feel good about doing- Try a variety of activities. Variety is good for the
body - and the mind. Get the support of friends and family- Challenge them to
add 30 minutes of physical activity to their daily routine and you can hold each
other accountable. Set realistic expectations- There is a risk in building up
expectations that you'll make a change Jan. 1. The biggest obstacle to successful
lifestyle change is expectation. People are unrealistic about what they can achieve
and how quickly they can achieve it. Any time is a good time to make a commitment
to change your life style. |
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