Question:
What can a physical activity program do for me? Can I do something as simple as walking and achieve positive health benefits?
Answer:
A regular physical activity program can change a person’s level of fitness to that of someone 10-15 years younger. No matter what age you begin, or for how long you many have been inactive, exercise will always improve your physical condition.
Regular physical exercise can help you:
• Increase your stamina and energy
• Strengthen your bones to fight osteoporosis
• Improve your muscle tone, strength and endurance
• Increase the efficiency of your heart and lungs
• Decrease your blood pressure and resting heart rate
• increase your sense of balance and agility, lessening the likelihood of injuries from falls or accidents
• Improve your digestion and elimination
Many people start a physical activity program with good intentions only to be frustrated and quit a few weeks later. Here are a few suggestions to help you avoid that situation:
Chose one or more activities that you enjoy doing
Start Slowly. It is safer and less discouraging to start slowly and progress gradually. Begin your program by setting achievable goals and checking your progress regularly.
Be Patient! Stick with your program for at least 2 months. You’ll be surprised with the results.
Schedule a time that best fits into your routine. Are you a morning or an evening person? You will be more likely to stick to your activity program if you have a regular time for it.
A walking program is a great way to engage in a progressive and ongoing physical activity program! You can walk anywhere at any time. Your only expense is comfortable clothing and a good pair of shoes!
Consider the following progression:
Week one: ¼ mile 3 times per week
Week two: ¼ mile
Week three: ½ mile
Week four: ¾ mile
Week five, six: 1 mile
Week seven: 1 mile in 20 minutes
Week eight: 1 ½ mile in 30 minutes
Week nine, ten: 2 miles
Week eleven: 2 ½ miles in 50 minutes
Week twelve: 3 mile in 60 minutes
Once you start your walking program, you will be taking your first steps toward increasing your fitness levels!
With expertise in movement and function, physical therapists are ideally positioned to assist you with regaining the needed flexibility and strength if there are old injuries or recent limitations that begin to interfere with your efforts to begin a regular exercise program.
You can self refer without a doctors’ prescription, so give us a call if you would like a consultation!