Posted on: Saturday, March 12, 2005

PRESCRIPTIONS
Need more exercise? Take a creative approach

By Amy Tousman

Q. With my hectic schedule, how can I fit 30 to 90 minutes of physical activity into my day?

A. Recent guidelines issued by the U.S. departments of Health and Human Services, and Agriculture, recommend 30 to 90 minutes of daily physical activity.

According to former Secretary of Health and Human Services, Tommy Thompson, "Nearly two-thirds of Americans are overweight and more than half are too sedentary. These guidelines represent the best science-based advice to help people live healthier and longer lives."

Some people are truly "time crunched." However, others are spending 3 to 4 hours per day watching TV, playing video games or surfing the Internet. Many people also drive to places that are within walking distance.

Let's put these guidelines into perspective. The guidelines recommend increasing physical activity. This is not the same as structured exercise. Cleaning house, mowing the lawn and walking around the mall can be counted toward your physical activity minutes.

So how do you decide whether to do 30, 60 or 90 minutes? All adults need at least 30 minutes of moderate to vigorous activity daily. This reduces the risk of heart disease, type 2 diabetes, high blood pressure and several other diseases. Beyond that, you need to look at your own individual circumstances.

If you are doing 30 minutes and still gaining weight, you may need to increase your activity to 60 minutes. If you have lost weight and are trying to keep it off, 60 to 90 minutes may be best. If you have lost a significant amount of weight (such as 100 pounds), 90 minutes may be needed to maintain your weight loss.

Walking, playing tag with the kids, shooting hoops, surfing, or golfing (especially if you walk instead of riding the cart) are great activities. While the kids are at soccer practice, walk a few laps around the field or the parking lot. Activity could be done in 10 to 15 minute segments as long as it adds up to at least 30 minutes by the end of the day.

I encourage couch potatoes and time-crunched people to wear a step counter and try to accumulate 10,000 steps daily. Small changes like taking the stairs instead of the elevator, pacing while talking on the phone, or walking on some of your errands, can help you become healthier.

An investment of 30 to 90 minutes of your time each day will bring great returns.

Amy Tousman is a registered dietitian with the Health Education Center of Straub Clinic and Hospital. Hawai'i experts in traditional medicine, naturopathic medicine and diet take turns writing the Prescriptions column. Send your questions to Prescriptions, Island Life, The Advertiser, P.O. Box 3110, Honolulu, HI 96802 or to islandlife@honoluluadvertiser.com; or fax 535-8170. This column is not intended to provide medical advice.