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April 21, 2005
Prairie Fare: Stepping Up to Better Health
Whenever I travel to health-related conferences in other states, I often bring my children souvenirs from my adventure. The pedometer I brought home recently from Kentucky was a huge hit with my 9-year-old son. “I’ve always wanted one of these!” he exclaimed. After spending far too much money on various computer games and hand-held toys, I had no idea that a free step counter I received at a vendor’s display booth would prompt such a flurry of activity and enthusiasm. I took it out of the box as he waited in anticipation. I clipped it to his waistband, positioned the pedometer over his hip, looped the leash through his belt loop and showed him how to reset it to read zero. He trotted around the house keeping close watch of his progress on the new gizmo. Then he was off to some unknown race in the afternoon sun. As I opened the door to our back yard, I felt like I was at the starting gate of the Kentucky Derby. He charged out the door and began doing laps around our house. As he galloped by, I told him that the goal was 10,000 steps daily. He didn’t stop long enough to hear the daily part. I think he was aiming for hourly. He finally tired a bit and loped to the house to show me he’d already amassed more than 5,000 steps. I think his tongue was hanging out, so I decided to “water” him. He wore the pedometer until bedtime. By the end of the evening, he amassed 10,300 steps. He was quite proud of his accomplishment. He slept well, too. Meeting physical activity recommendations may seem a little challenging, especially for busy adults, but an inexpensive device, such as a pedometer, can be motivating. These step counters have become quite popular and are readily available in sporting goods and discount stores and many other places. Pedometers range in complexity from one- or two-button models to multifeature pedometers that practically cook your dinner. Actually, many will calculate how many calories you’ve burned doing physical activity. They vary widely in price, but many are in the $15 to $25 range. You may have heard of “10K” programs, short for 10,000 steps. That’s equal to about five miles of walking. If you haven’t been physically active, it’s a good idea to work up to a reasonable goal. Getting a doctor’s OK before starting a physical activity is wise, too. For a couple of days, put on your pedometer first thing in the morning and go about your usual daily activity to get a baseline. Many experts recommend increasing your goal by about 20 percent every few days as you get used to moving a little more. For example, if you find that your average number of steps is 4,000, multiply the number by 1.2 for a 20 percent increase. In other words, your new goal becomes 4,800 steps. Make it a habit, and then stretch yourself by increasing your goal. When walking, dress appropriately. Be sure to wear light-colored or reflective clothing so you are visible to drivers. In the summer, wear a cap and sunscreen and don’t forget the bug spray during mosquito season. Choose shoes that fit well and provide support. Wear layers as necessary depending on the weather and carry a water bottle so you can sip before, during and after physical activity. Here’s a tasty snack to enjoy with a tall glass of ice water after a brisk walk.
Source:
Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu |
Market Advisor: |
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North Dakota State University |
