Don't Have Time for Physical Activity?
What can you do if you don't have 30 minutes for the treadmill or a bicycle ride? Although it's true that vigorous activity is associated with the greatest effect on heart health, all types of physical activity can help. Don't give up if you aren't able to follow a structured exercise program right away. By incorporating what the American Heart Association's book, Fitting in Fitness, calls "planned inefficiencies" into your daily schedule, you can improve your heart's ability to use oxygen and help prevent heart disease.
Modern technology is designed to save us time. Escalators, remote controls and self-propelled mowers make life easier. But they also prevent us from using additional energy that can help improve our heart health. Being "inefficient" may give you an opportunity to increase your level of physical activity. Examples of "planned inefficiencies" include145:
- Getting out of the car and going into the bank or pharmacy, instead of using the drive-up window.
- Parking at the furthest part of the lot from the store entrance.
- Getting off the bus a few stops before your destination and walking the rest of the way.
- For city dwellers, going outside and getting your lunch instead of having it delivered (the same goes for dinner!).
- Circling the perimeter of the grocery store once before beginning to head down the aisles to shop.
- Taking the stairs instead of the elevator.
- Doing lunges as you vacuum.
Recent studies have now shown that a lifestyle approach to physical activity has similar effects on aerobic capacity, body fatness, and coronary risk factors as a traditional regimented exercise program.118 These findings have important implications for public health. Pedometers can be helpful in this regard, enhancing awareness of physical activity by progressively increasing daily step totals.143
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