Issue Date: February 11, 2007
Help for the heart
No pill has the benefits of regular physical activity.
When it comes to keeping your heart healthy, few things are as effective as regular physical activity. It improves your cholesterol, blood pressure, blood sugar, weight, muscle strength and circulation. There is no pill you could take that would provide you with all of these benefits. So, how can you make activity a consistent part of your routine? One of the simplest yet most effective ways to improve your heart health is to dust off your sneakers and walk. To make walking integral to your day:
Get a step counter. A pedometer, which records each step you take, is inexpensive and an easy way to track your progress. Find one at any athletic store.
Assess your current level of walking. Spend a day or two wearing the pedometer and recording your steps to give you a "base line" from which to improve.
Set a goal. If you take well below the recommended 10,000 steps a day, then steadily increase your program. Try to add 1,000 steps to your base line and increase that by 1,000 steps each week.
Develop a strategy. If you're an early riser, start your day with a walk. If you're a night owl, take a stroll after dinner. Take advantage of short breaks in the day to add steps to your daily tally.
Have a Plan B. When the weather is bad, either dress warm and go walking, or seek alternate areas such as your office building or a local mall.
Look for more opportunities. My family likes a burger joint in our area, so about once a week, we'll walk over for a meal. It takes us 15 to 20 minutes, but it's a great way to help burn off calories.
Be safe. Know the area you walk in, and make sure it's well-lighted.
Tedd Mitchell, M.D., president and medical director of Dallas' Cooper Clinic, writes HealthSmart every week.
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