Families, Parks and Recreation
Adults
& Physical Activity
Ten Ways to Get You Exercising
at Work – by Justin Tyme
Some people say, “Oh, I can’t exercise. I
don’t have time, I’m stuck at the office most of the day.”
Sorry, even at the office exercise is possible. Remember
zero exercise is bad, and a little is better than none.
Exercise all you can.
There are several ways you can get some good exercise during your workday.
1.
Park a little further away – whether you’re taking the bus or train or car for
your morning commute – park a little further away than you actually need to. The
same things applies when you go to appointments, the bank or the post office. Steps
add up and pounds go down.
2. Get a headset or use your cell
phone. Stand, walk or move while
you talk on the phone.
3. Have meeting on the run. Discuss
business during an afternoon walk or jog.
4. Use the stairs instead of the
elevator. If the stair are much
for you, then try a combination of stairs and elevator.
5. Think of Suzanne Sommers. Okay,
you don’t actually have to think about her, but the Thigh Master that she
advertises is small enough to take with you to the office. You
can use the Thigh Master at your desk while you’re on the phone.
Just a dozen repetitions a couple times a day can help your thighs AND your lover back.
6. Get up and walk to deliver a
message or document. Some people
will phone or email rather than walk down the hall.
7. Take a break each hour to stand,
stretch and walk around. One
of the best ways to exercise is just to turn the radio on and move to the
music. You don’t have to sweat
with the oldies, just move – it doesn’t event have to be in time to the music. Get
your joint and muscles into the action.
8. If your office is near a gym or
exercise facility, join.
Always keep a change of clothes with you and towels.
9. Make “appointments” with yourself
to walk around the block or up two flights of stairs. This
will give your brain change to think as you walk.
10. Tell you boss what you’re doing
-- don’t just disappear to
exercise. Your boss should be in
favor of your activities, since you’ll have more energy when you start
exercising more.
Exercise and movement is not only
good for the hear, but also good for your bones and joints. Healthy
bones become stronger when we put pressure on them.
Joint that don’t move very often can become joints that don’t want to move at all. Exercise
can reduce weight and it works even better with healthy diet.
Youth and Physial
Activity
Out
There – by Paul Steinbach (Athletic Business, March 2004)
Youth sports administrators take
note: Survey results appearing in the December issue of Medicine & Science
in Sports & Exercise, the official scientific journal of the American
College of Sports Medicine, indicate that encouraging participation in
youth sports could result in healthy living habits for years to come.
Researchers analyzed questionnaires retrieved from more than 3,500 men employed in various
industrial settings in Israel. Respondents
were asked whether they had participated in sports but not including physical
education classes, during their school years (ages 6 to 18). For
those who participated in sports as a child, the odd were 3.4 times higher that
they would be physically active as adults.
Links
Center
for Disease Control - www.cdc.gov
Body
and Mind for Kids and Families - www.bam.gov
International
Food Information Council - www.ific.org
Kids
Health and Fitness - www.kidnetic.com
Department
of Health and Human Services Office on Woman's Health
- www.4woman.org
Power
Bones Powerful Girls Campaign - www.cdc.gov/powerfulbones
Family
Involvement Network of Educators - fine@gse.harvard.edu
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