How Should I Arrange Time for Physical Activity?: Get Up And Do Something

How Should I Arrange Time for Physical Activity?

The many technological advances we have make our lives convenient and easier, but also less active. You may like to subscribe to a newspaper online instead of walking to the local store. Everyone says that they would like to be a bit more active, but it is just not that convenient! You may easily point out many environmental and personal barriers, such as the accessibility and locations of parks, trails and sidewalks; lack of time, lack of energy, etc. “I Do not have enough time to exercise” is the most common reason adults cited for not adopting a more physically active lifestyle. Just pay more attention on living actively and you will find more opportunities, such as walking or cycling to work, walking stairs instead of using the elevator and maybe getting off the bus or train a stop or two early and walking the last mile.

If you still feel that your schedule is too tight to act this way everyday, be truly honest with yourself and think about how much time you really spend chained to the television compared with being active?

Do you know the national averages for watching TV are:

young children spend 4 hours per day;

older children are slightly less;

an adult male spends 29 hours per week;

an adult female spends 34 hours per week.

The recommendations by the American Academy of Pediatrics for watching T.V. are:

Children over two should watch no more than 2 hours per day and no TV for children under two years.

Adults should watch less than 10 hours per week.

Studies show for each two-hours/day of TV watching there is a 23% increase in obesity and a 14% increase in the risk for Type 2 diabetes. This is caused by decreased physical activity and increased snacking in response to food ads. TV watching also results in a lower metabolic rate compared to other inactive activities such as reading and playing board games. Too much TV time has been linked to obesity, aggression, and poor school performance. You should act immediately to encourage your child to turn off the television set and get involved in sports, games, or outdoor activities. You should start by setting a good example yourself by limiting your own viewing. You may try limiting TV to weekends or special occasions only and keep televisions and computers out of your child's bedroom so you can monitor content and viewing time.

Now, do you realize that you have a bunch of time you can spend on physical activities and having fun with your family? The best way to avoid always scheduling a time for physical activity is to gradually make it a part of your daily routine, such as taking fitness breaks—walking or doing desk exercises—instead of taking cigarette or coffee breaks; keeping a pair of comfortable walking or running shoes in your car and office; dancing to music; exercising while watching TV, etc. Start with activities requiring minimal time, such as walking, jogging, or stair climbing and build them into your everyday life.

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