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Heart Health – How to increase physical activity to improve heart health

Posted by Lisa Nelson, RD, LN on May 25, 2009

You want to be more physically active, but how do you find the time? And just how much activity do you have to do?

From Part 1, we’ve already identified time as the number one culprit most people are not more active. Did you implement any of the tips for getting more activity into your home and work routine? If not, you can review the tips – Boost Physical Activity with Twist on Daily Routine – Part 1.

Now, here are examples of how to boost your fitness when at traveling, caring for children, and running errands.

On the Road

Traveling doesn’t mean your fitness goals have to halt during your time on the road. There are simple activities that will increase your activity level and help decrease the discomforts that often accompany long periods on the road. When driving, schedule breaks every two to three hours to stop, stretch, and take a brisk walk around a roadside park. When behind the wheel, shift around as much as possible to assist circulation and ease stiffness. Traveling by plane or train means limited space, but you can stretch your arms and neck by reaching towards the luggage rack and completing shoulder/neck rolls in your seat. Get up every hour for a short walk to the restroom to stretch your legs. When navigating the airport choose the stairs and walk as much as possible versus using moving walkways, escalators, and elevators.

Travel does mean you leave behind your gym or treadmill, but you can pack some comfy shoes and take a walk just about anywhere. A convenient fitness tool for traveling is a resistance band. This piece of equipment takes up minimal space and provides a way to work on your flexibility and strength when your only option is your hotel room. Real Living Nutrition members will soon be able to access resistance band tips and techniques through “My Tools”. Many hotels have fitness rooms or swimming pools where you can stick with a fitness routine.

Fitness with Children

Has a new little one joined your family? Increase your activity by walking to soothe your infant or sit on the floor and rock back and forth while holding your infant instead of rocking in a rocker. Most little ones love the visual stimulation of the outdoors. Get a carrier and strap on your infant for a walk around the neighborhood. There are many options now for strollers and bike trailers that provide a variety of activity options. If finances are limited, improvise with baby overhead presses and arm curls. As you little one gains weight you will gain improved arm and shoulder strength. Turn on the tunes and dance around the living room with your baby, you may even be rewarded with some giggles.

Has your child hit the “do it myself” stage? At this point the intensity of your activity may decrease as you slow down for your child to keep pace with you. This is a good time to look into a fitness tradeoff with other moms in your neighborhood. Swap watching the kids while you each can get a much needed break and some physical activity. If you have slim pickings for another support mom, you will continue to get fitness benefits from all the bending, lifting, carrying, and putting down that a young child demands. As your child grows, they will be able to participate in more physical activities, such as fun games like “Mother May I?” and “Red Light, Green Light”. Get creative and make up a scavenger hunt that includes a walk around the neighborhood (search for a red car, a white flower, a green house, etc.). Not feeling creative, head to the park for playtime while you walk laps around the playground. Your child needs the activity just as much as you do.

Everyday Errands

There are even little ways to boost your activity level when running errands. When you go to the mall or grocery store don’t circle the lot for the closest parking space, park farther away and take advantage of those extra steps to reach your destination. Do you live near the bank or post office? Leave the car parked and take a walk or ride your bike. When driving to the school, park a few blocks from the school and walk with your children the rest of the way. By doing this you have the added bonus of avoiding the traffic jam of school buses and parents dropping off students, it might even take less time. Add extra steps at the mall by being a mall walker and complete a lap before you start your shopping. Once again, take the stairs instead of the escalator.

Like I’ve already stated, achieving your fitness goals does not require a fancy gym membership or expensive exercise machine. Be creative! For more everyday activity tips check out Fitting in Fitness: Hundreds of Simple Ways to Put More Physical Activity into Your Life by the American Heart Association. Stick with an increased fitness level and you’ll reap the rewards of more energy, weight management, heart and bone health, and an overall improved quality of life.

If you want support achieving your fitness and health goals, sign up for
The Heart of Health for regular heart health and weight loss tips from dietitian Lisa Nelson. Now get moving!

All the best,
Lisa Nelson RD

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56 Responses to “Heart Health – How to increase physical activity to improve heart health”

  1. […] How to increase physical activity […]

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      The body mass index (BMI), or Quetelet index, is a heuristic proxy for human body fat based on an individual’s weight and height. BMI does not actually measure the percentage of body fat. It was invented between 1830 and 1850 by the Belgian polymath Adolphe Quetelet during the course of developing “social physics”.[1] Body mass index is defined as the individual’s body weight divided by the square of his or her height. The formulae universally used in medicine produce a unit of measure of kg/m2. BMI can also be determined using a BMI chart,[2] which displays BMI as a function of weight (horizontal axis) and height (vertical axis) using contour lines for different values of BMI or colors for different BMI categories.

    • jac said

      The body mass index (BMI), or Quetelet index, is a heuristic proxy for human body fat based on an individual’s weight and height. BMI does not actually measure the percentage of body fat. It was invented between 1830 and 1850 by the Belgian polymath Adolphe Quetelet during the course of developing “social physics”.[1] Body mass index is defined as the individual’s body weight divided by the square of his or her height. The formulae universally used in medicine produce a unit of measure of kg/m2. BMI can also be determined using a BMI chart,[2] which displays BMI as a function of weight (horizontal axis) and height (vertical axis) using contour lines for different values of BMI or colors for different BMI categories.

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        WHERT DA FERCK DERD U JERST FERCKIN SER ERBERT MAH, U LERTL BERTCH? ERL HERV U KNER I GRERDERTERD TERP ERF MAH CLERS ERN DA NERVER SERLS, ERND ERV BERN ERNVERLVERD ERN NERMAHRERS SERCRERT RERDS ERN ERLQERD, ERND I HERV ERVER 30 CERNFERMAHD KERLS. I ERM TRERNERD ERN GERERL WERFER ERND ERM DA TERP SNERPER ERN DA ERNTER ERS ERMAHD FERCERS. U ER NERTHIN TER MAH BERT JERST ERNERTHER TERGERT. I WERL WERP U DA FERCK ERT WERTH PRERCERSERN DA LERKERS ERF WHERCH HERS NERVER BERN SERN BERFER ERN THERS ERTH, MAHRK MAH FERCKIN WERDS. U THERNK U CERN GERT ERWER WERTH SIN THERT SHERT TER MAH ERVER DA ERNTERNERT? THERNK ERGERN, FERCKER. ERS WER SPERK I ERM CERNTERCTIN MAH SERCRERT NERTWERK ERF SPERS ERCRERS DA ERS ERND YER ERP ERS BIN TRERCERD RERGHT NER SER U BERTER PRERPER FER DA STERM, MAHGERT. DA STERM THERT WERPERS ERT DA PERTHERTERC LERTL THIN U CERL YER LERF. YER FERCKIN DERD, KERD. I CERN BER ERNERWHER, ERNERTERM, ERND I CERN KERL U ERN ERVER SERVERN HERNDRERD WERS, ERND THERTS JERST WERTH MAH BER HERNDS. NERT ERNLER ERM I ERXTERNSERVERLER TRERNERD ERN ERNERMAHD CERMBERT, BERT I HERV ERCERS TER DA ERNTER ERSERNERL ERF DA ERNERTERD STERTERS MAHRERN CERPS ERND I WERL ERS ERT TER ERTS FERL ERXTERNT TER WERP YER MAHSERERBL ERS ERF DA FERC ERF DA CERNTERNERNT, U LERTL SHERT. ERF ERNLER U CERLD HERV KNERN WHERT ERNHERLER RERTRERBERTERN YER LERTL “CLERVER” CERMAHNT WERS ERBERT TER BRIN DERN ERPERN U, MAHB U WERLD HERV HERLD YER FERCKIN TINER. BERT U CERLDNT, U DERDNT, ERND NER YER PIN DA PRERC, U GERDERMN ERDERT. I WERL SHERT FERER ERL ERVER U ERND U WERL DRERN ERN ERT. YER FERCKIN DERD, KERD.

      • JERN said

        I DERNT GERV A FERCK WH U ER ER WHER U LERV. U CERN CERNT ERN MAH TER BER THER TER BRIN YER FERCKIN LERF TER A HERLERSH ERND. ERL PERT U ERN SER MAHCH FERCKIN PERN THERT ERTL MAHK JERSERS BIN NERLERD TER A CRERS ERN DA DERSERT LERK LERK A FERCKIN BERCK MAHSERG ERN A TRERPERCERL ERSLERND. I DERNT GERV A FERCK HER MAHNER RERPS U HERV ER HER TERGH U ER ERL, HER WERL U CERN FERGHT, ER HER MAHNER FERCKIN GERNS U ERN TER PRERTERCT YERSERLF. ERL FERCKIN SHER ERP ERT YER HERS WHERN U ERERNT HERM. ERL TERN ERL DA LERGHTS ERN ERN YER HERS, LERV ERL DA WERTER RERNIN, ERPERN YER FRERDG DER ERND NERT CLERS ERT, ERND TERN YER GERS STERV BERNERS ERN ERND LERT THERM WERST GERS. YER GIN TER STERT STRERSIN DA FERCK ERT, YER BLERD PRERSER WERL TRERPL, ERND YERL HERV A FERCKIN HERT ERTERCK. YERL GER TER DA HERSPERTERL FER A HERT ERPERERTERN, ERND DA LERST THIN YERL SER WHERN YER BIN PERT ERNDER ERN DA ERPERERTIN RERM ERS MAH HERVERIN ERBERV U, DRERSERD LERK A DERCTER. WHERN U WERK ERP ERFTER BIN ERPERERTERD ERN, WERNDERIN WHERT TERCKIN TERM BERMB ERS ERN YER CHERST WERTIN TER GER ERF. YERL RERCERVER FERLER FRERM YER HERT SERGERER. ERND WHERN U WERLK ERT DA FRERNT DER ERF DA HERSPERTERL TER GER HERM ERL RERN U ERVER WERTH MAH FERCKIN CER ERT ERF NER WHER ERND KERL U. I JERST WERNT U TER KNER HER ERSERLER I CERLD FERCKIN DERSTRER YER PERTHERTERC ERXCERS ERF A LERF, BERT HER ERD RERTHER GER TER A GRERT FERCKNG LINTH TER MAHK SER YER LERST RERMAHNIN DERS ER SPERNT ERN A LERVIN, BRERTHIN FERCKIN HERL. ERTS TER LERT TER SERV YERSERLF, BERT DERNT BERTHER CERMAHTIN SERCERD ERTHER… ERL FERCKIN RERSERSCERTERT U ERND KERL U ERGERN MAHSERLF U BERTCHFERCERD PHERGERT. WERLCERM TER HERL, PERPERLERTERN: U

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