Walk, or exercise, for 30 minutes each day.
How much activity should you be doing? That depends on you!
If you haven't been active, you should start with moderate activities and gradually increase the duration, frequency and intensity as you become more fit. Work your way up to 30 minutes or more, five or more days a week.
Ohio on the Move, an affiliate of America on the Move, has loads of "Tips to Increase Your Steps." Here are some examples:
At work:
- Host "walking meetings" brief meetings where you walk and talk with co-workers.
- Walk while you are on a speaker phone.
- Walk to a colleague's office or desk instead of sending an email or calling.
Out and About:
- Always return your grocery cart to the designated storage area.
- Walk at the airport while waiting for your plane.
- Avoid drive-through restaurants - get out of your car and walk inside.
Friends and Family:
- Do a family challenge to see who can get the most steps in a day.
- Walk while talking on a cordless phone.
- Walk during TV commercials.
- Occasionally walk to the TV to change the channel.
For more great ideas visit, www.ohioonthemove.org
If you are active but want to do more, increase the intensity, duration or frequency of what your currently do. Moderate to vigorous activity for 45 minutes or more five or more days a week will increase your health benefits.
If you are active and want to maintain your current level of fitness, try adding new activities to your routine to use different muscles and keep your interest.
Here are some alternatives to walking:
Biking
Swimming
Running/jogging
Rollerblading
Ice skating
Using the stairs
Soccer
Tennis
Basketball
Walking with the dog
Links of interest:
Saturday Metroparks Series Features World Travel, Local Walks
A series of Saturday Travel Circle programs in the Metroparks this winter will provide opportunities to explore the local landscape while learning about the world. Sponsored by Hostelling International-Toledo Area, the program will be held each week at a different Metroparks beginning at 1 p.m. with a walk or ski, depending on weather. At 2:15 p.m., a member of Hostelling will present a slide show about their world travels.
Locations and topics are:
- March 3 - Wildwood Preserve Metropark, Ward Pavilion. Egypt from Alexandria to Aswan, by Adele Shelton.
- March 10 - Secor Metropark, Nature Photography Center. Four Seasons of Goll Woods, by Jim Hagen.
- March 17 - Oak Openings Preserve Metropark, Lodge. Tasmania: Hiking on South Coast Trek, by Larry Lindsay.
- March 24 - Side Cut Metropark, Lamb Center. Western Canada: Vancouver Island and British Columbia, by Gary Porter.
- March 31 - Swan Creek Preserve Metropark, Yager Center. Hong Kong and S.E. China, by Jo Arthur.
Other Programs
Saturday, March 3
Helping Hands, Oak Openings Preserve, Buehner Center Porch, 2 to 4 p.m. Uncover hidden treasures -- the rare and endangered plants of the Oak Openings - while working with naturalists and land management staff to restore an oak savanna. Program is canceled if weather is stormy. Long pants, work gloves and sturdy shoes recommended. Great for service hours. Groups welcome. Reservations.
Saturday, March 10
Seldom Seen: A Forest Pond, Oak Openings Preserve, Buehner Center porch, 2 p.m. Step off the beaten path to visit a pond rarely seen by park visitors and search for signs of spring.
Sunday, March 11
Metroparks Mutts, Swan Creek Preserve, Glendale Entrance, 3 p.m. Discover what hidden treasures lay under the melting snow. Dogs must have shots, get along with other dogs and be on a standard 6 ft. leash.
Wednesday, March 14
Metroparks Seniors: Hidden Treasures, Wildwood Preserve, Ward Pavilion, 1:30 to 3 p.m. Enjoy a slide presentation about the best features of each of the 12 Metroparks. Optional walk follows. Refreshments provided. Reservations.
Friday, March 16
Spring Star Watch, Oak Openings Preserve, Girdham and Reed Roads, 7:30 to 9:30 p.m. Learn basic astronomy under the starry sky away from city lights. Dress warmly and bring binoculars or a telescope if you have them. Canceled is cloudy.
Sunday, March 18
Helping Hands, Wildwood Preserve, Visitor Center courtyard, 2 to 4 p.m. Uncover the natural treasures - the rare and endangered plant species of the Oak Openings Region - by helping naturalists and land management staff with stewardship projects. Canceled if weather is stormy. Long pants, work gloves and sturdy shoes recommended. Great for service hours. Groups welcome. Reservations.
Saturday, March 24
What Lies Beneath: Discovering the Wonders of Vernal Pools, Oak Openings Preserve, Wabash-Cannonball Trail at Girdham Road, 2 p.m. Vernal pools play a vital role in the health of woodland habitat. Learn about the plants and animals which make up these seasonal ecosystems. Reservations.
Sunday, March 25
Wildflowers of Spring, Secor, National Center for Nature Photography, 2 to 3:30 p.m. Enjoy a slide preview of the wildflowers to come, followed by an optional spring beauty walk.
Friday, March 30
Secor After Dark: Dance of the Woodcocks, Secor, National Center for Nature Photography, 7 to 8:30 p.m. Enjoy an early spring hike while watching for the remarkable mating flight of the woodcock.
Saturday, April 7
Helping Hands, Oak Openings Preserve, Buehner Center porch, 2 to 4 p.m. Show how green you can be by helping naturalists and land management staff restore an oak savanna to preserve rare and endangered plants. Program canceled if weather is stormy. Long pants, work gloves and sturdy shoes are recommended. Great for service hours and groups. Reservations.
Wednesday, April 11
Metroparks Seniors: Spring Fling, Secor, Nature Photography Center, 1:30 to 3 p.m. Slide show presentation of what is clean and green in spring. Activities and optional walk follow. Refreshments provided. Reservations.
Friday, April 13
It's Not Easy Being Green, Oak Openings Preserve, Lodge, 7 p.m. Enjoy a slide show examining the trials and tribulations of being a frog then take a walk to listen for calling frogs.
Friday, April 20
Spring Star Watch, Oak Openings Preserve, Girdham and Reed Roads, 8:30 to 10:30 p.m. Learn basic astronomy under the starry sky, away from city lights. Dress warmly and bring binoculars or a telescope if you have them. Canceled if cloudy.
Saturday, April 21
Earth Day Work Day, Wildwood Preserve, Trailside Shelter, 9:15 a.m. to noon. Volunteers are needed to keep Metroparks clean and green. A variety of work projects are available, including natural area restoration, plantings and general park clean up. An opportunity for area youth to be part of the Third Annual Greater Toledo Youth Service Day. Several park locations available. Bring work gloves. Groups, families and individuals welcome. Reservations: 419-407-9703.
Sunday, April 22
Hepaticas and Mourning Cloaks, Swan Creek Preserve, Glendale entrance, 1 p.m. Celebrate spring with a walk in the big woods to look for some of the earliest of the wildflowers and butterflies fresh and bright from winter rest.
Thursday, April 26
Spring Wildflower Watch, Oak Openings Preserve, Buehner Center Porch, 6 p.m. Oak Openings, with its great variety of habitats, should reveal some gorgeous blooms this time of year.
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