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Thread: Incidental Exercise: what is it and why does it count?

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    Exclamation Incidental Exercise: what is it and why does it count?

    The following article below is thanks to the Sanitarium website's "Healthy for Life" articles They are worth a look-see... same to the website. It isn't just for Australians.


    Incidental exercise is any exercise or physical activity that is part of your daily routine. This can include walking around the supermarket, doing household chores such as vacuuming or even just getting up to change the channel on the television!

    Incorporating more incidental exercise into your daily routine is one of the easiest ways to improve your overall general health and fitness. So if you find it hard to fit in the recommended 30 minutes of moderate physical activity most days of the week, try increasing your incidental exercise. And remember, it all adds up to a healthier you!

    Incidental Tips
    # Instead of looking for the closest car park to the shops, be content to park further away. Not only will you find it easier to get a park, you will also get in a few minutes extra walking to and from the car.

    # Leave the car behind if you’re only going a short distance - most people can walk 1-2 km quite easily.

    # Go to the park and play with the kids after school – either push them on the swings (good for upper body strengthening), play ‘tag’ or throw around a ball.

    # Get enthusiastic about the housework – turn on some music and have a dance around the house while you are vacuuming or sweeping.

    # Dig around in the garden, weed and mow the lawn on the weekend.

    # Take the stairs instead of the elevator in shopping malls, or walk up and down the escalators rather than waiting for them to deliver you to the next shopping level.

    # Get up to change the channel on the television or the volume on your stereo, rather than using the remote.


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    Exclamation Exercise matters

    Another great article for all of us from the website mentioned in the post above and the same section of articles...


    In addition to healthy eating, fitting at least 30 minutes of moderate-intensity physical activity into most days of the week will achieve health benefits. Physical activity is considered to be a major factor influencing risk of heart disease, diabetes and some cancers and is also known to improve muscles, bones and mental health. Importantly, no matter what you do, whether it be a sport, planned exercise or household chores, an increase in physical activity is beneficial 1,2. You can even break this down into a few sessions throughout the day for example 3 x 10 minute sessions. This will make increasing your level of physical activity much easier to achieve, especially if you are short on time.

    Activities for different levels of physical activity:
    Light physical activity - grocery shopping, light gardening, slow walking
    Moderate physical activity - brisk walking, light cycling, aqua-aerobics, dancing, golf
    Intense physical activity - squash, aerobics, running, netball, basketball, football


    Moderate-intensity physical activity will cause a slight, but noticeable, increase in breathing and heart rate and may cause light sweating in some people. However you should still be able to carry on with a conversation. This makes brisk walking with a group of friends or family all the better!!

    Try to increase your level of physical activity with the things you do every day:


    • Walking to the bus stop instead of getting a lift in the car
    • Walking to the corner shop and back instead of driving
    • Vacuuming
    • Gardening
    • Taking the stairs rather than the lift, at the shopping centre and work
    You could also try to set aside some time for fun planned activities:


    • Go for a walk with a friend, family member, or walk the dog
    • Book yourself into a dance class and take your partner along
    • Try out some of the local sports clubs for a season of touch football, netball, bushwalking, tennis
    Regular walking is affordable, social, usually easy and is associated with a number of health benefits 3:


    • Reduce anxiety and tension
    • Aids weight loss
    • Improve blood cholesterol profile
    • Help control high blood pressure
    • Slow the process of osteoporosis
    • Cardiovascular health benefits
    As you undertake more physical activity, especially walking, you can set yourself goals to challenge yourself. Even if this means walking an extra 100 metres each week, over a few months, the kilometres will start to add up!! You may even like to keep track of how much walking you do by wearing a pedometer. Aim for 10,000 steps each day.

    When walking is not possible...

    There are many alternatives if going for a walk is not suitable for you. You may like to try:


    • A stationary bike
    • Aqua-aerobics
    • Pilates
    • Chair-based exercises (see a physiotherapist or accredited exercise physiologist for suggestions most suitable for you)
    For adults seeking greater health and fitness, you should try to include vigorous activities such as football, basketball, netball, squash, running or cycling for at least 30 minutes, 3-4 times per week.

    It is recommended that adults seek medical advice before starting any new exercise regime if they have been previously inactive or have an existing health condition.

    Above all, find an activity (or a variety of activities) that you enjoy. You will be far more likely to remain physically active. Exercise needs to become part of your lifestyle, just like having a shower. Tell someone about your goal to become more physically active. They will help you to keep to the plan and they may even join you!

    If you are having trouble getting started, contact your local council and ask about community exercise classes or regular walking groups that are already active in your community.


    See the article ( here ) for the references.


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    Default Re: Incidental Exercise: what is it and why does it count?

    Thanks GCG, it was interesting reading that. Incidental exercise doesn't replace doing weight lifting and at least 20-30 minutes of cardio, but it does add up and it's good for your health if you do little things like take the stairs instead of the elevator or park in a far off parking spot instead of the nearest one.

    There is a Krispy Kreme in the city where I live and they have a drive thru! Are people that lazy that they can't park their cars and walk into the donut store? LOL

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    Default Re: Incidental Exercise: what is it and why does it count?

    Quote Originally Posted by blondhottie
    There is a Krispy Kreme in the city where I live and they have a drive thru! Are people that lazy that they can't park their cars and walk into the donut store? LOL
    Yes

    I know too many people who will use their car to go 'up the road' to do what-ever than take the time to walk there. Never mind that walking won't cost them in petrol and wear n tear on their car!


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    Default Re: Incidental Exercise: what is it and why does it count?

    I agree with getting as much incidental exercise as you can...it all adds up. I dance around the house while I'm doing housework. Like, if I'm vaccuming, I add some extra hip into it. Makes it not boring too.

    My washer is three flights down, so that's a lot of running up and down stairs too. Thanks for the article GCG!

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    Default Re: Incidental Exercise: what is it and why does it count?

    Quote Originally Posted by blondhottie
    There is a Krispy Kreme in the city where I live and they have a drive thru! Are people that lazy that they can't park their cars and walk into the donut store? LOL
    Even most gym patrons are lazy!

    Last edited by Skorn; 12-18-2005 at 09:44 PM.

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    Default Re: Incidental Exercise: what is it and why does it count?

    I live on the third floor of a walk-up,so I get incidental exercise everyday.I also speed walk around the lake at my complex with my dogs.
    One of woman's cardinal rule: Body parts can be fake,everything else has to be real.

    一个女人的枢机规则:肢体可以伪造,一切必须真实.

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    Default Re: Incidental Exercise: what is it and why does it count?

    Leave the car behind if you’re only going a short distance - most people can walk 1-2 km quite easily.
    That's funny, in a sad way. One out of four people in the US are obese; they can't walk 100m, never mind a full click.
    Idealism is fine, but as it approaches reality, the costs become prohibitive.

    William F. Buckley, Jr.

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    Default Re: Incidental Exercise: what is it and why does it count?

    Australians are right behind the US in re: obseity levels.

    I wanted to post about incidential exercise as alot of people forget that they can burn calories and "work out" doing simple every day things...


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