Common Chores
You may not think of the common chores you do as "exercise," but some chores and activities count as moderate-level physical activity. Examples of such everyday activities include:
- Pushing a stroller 1½ miles in 30 minutes
- Raking leaves for 30 minutes
- Gardening for 30 to 45 minutes
- Wheeling oneself in wheelchair for 30 to 40 minutes
- Washing windows or floors for 45 to 60 minutes
- Washing and waxing a car for 45 to 60 minutes
- Shoveling snow for 15 minutes
- Climbing stairs for 15 minutes.
Sporting Activities
It's easier to be physically active if you can find activities you enjoy. Examples of sporting activities that count as moderate-level exercise include the following:
- Playing basketball for 30 minutes
- Dancing for 30 minutes
- Walking 2 miles in 30 minutes (1 mile in 15 minutes)
- Performing water aerobics for 30 minutes
- Swimming laps for 20 minutes
- Playing volleyball for 45 to 60 minutes
- Playing touch football for 45 minutes
- Playing basketball for 15 to 20 minutes
- Jumping rope for 15 minutes
- Running 1½ miles in 15 minutes (1 mile in 10 minutes).
Heart Disease and Exercise: Tips to Stay Motivated With a Walking Plan
Here are some tips that other people have found helpful in order to stay motivated with their new exercise program:
- Ask other people to walk with you. Find a partner or a group. When you know someone else is waiting for you, it keeps you going.
- Wear comfortable shoes and good socks to help cushion your feet.
- Wear clothes that are right for the season. Try using layers of clothing in the cold weather to keep you warm and cotton clothes in the summer to keep you cool.
- Don't forget to stretch before you walk. Try to start off slowly.
- Drink plenty of water. It doesn't have to be that fancy bottled stuff -- get your own container and keep it filled with plenty of regular water. Carry it with you if you can.
- Walk in a safe place that has plenty of lights in the evening. Try walking around a local school's parking lot or going to the mall.
- Be safe -- pay attention to your surroundings.
- Try to walk at least three times a week. It may seem like a lot at first, but you will gradually build up to it.
- Try to think of your walk in three parts. Imagine a warm-up period at the beginning, challenge yourself with a brisk pace in the middle, and finally picture a cool-down. You can feel success when you finish each part.
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