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Pharmacy Locatorfitness center maintain an active lifestyle
What can you do 30 to 60 minutes a day that will reduce your risk for heart disease, may prevent certain cancers, strengthen lungs and muscles, keep joints in good condition, improve balance, help you cope with stress, build self-confidence, improve sleep and promote weight loss? Simple! Take a walk, ride a bike, swim, jog, lift weights, play tennis, walk the dog, plant a rose bush. The list goes on and on.
Consult your doctor before beginning any weight loss or exercise program.
Get active
If you want to get in your 30-60 minutes of physical activity, but hate the idea of going to the gym, the possibilities are endless.
Activity |
Average calories burned / hour |
Hiking |
370 |
Light gardening or yard work |
330 |
Dancing |
330 |
Golf (walking with clubs) |
330 |
Weightlifting |
220 |
Stretching |
180 |
Running/jogging |
590 |
Bicycling (more than 10 mph) |
590 |
Swimming (slow, freestyle laps) |
510 |
Aerobics |
480 |
Walking (4.5 miles per hour) |
460 |
Heavy yard work |
440 |
Weightlifting (vigorous workout) |
440 |
Consult your doctor before beginning any weight loss or exercise program.
Grab the right gear
Having the right exercise gear is not just about looking good. The proper attire and shoes protect you from injury and help you perform better.
Always choose wicking fabrics that keep sweat off your skin and prevent you from getting chilly in winter or overheating in summer.
Make sure waistbands are not too tight and do not constrict your motion.
Choose socks with enough padding to keep your feet from getting sore.
Women should choose a sports bra that provides adequate comfort and support.
Make sure your sports shoes do not rub or chafe, and never wear shoes that are worn or cause your feet to turn in or out.
Tips to stay hydrated
According to the Texas Heart Institute, for workouts lasting fewer than 1-1/2 hours:
You don't feel thirsty until you are already dehydrated. Whenever you exercise, you should stay ahead of your thirst.
Drink about 16 ounces of cool or cold water 1 to 2 hours before you exercise.
Drink about 16 ounces of cool water or a sports drink 15 minutes before you exercise.
Drink about 5 ounces of cool water every 10 minutes during your exercise.
Have about 34 ounces of cool water on hand per hour.
Drink about 16 ounces of cool or cold water or a sports drink just after you exercise.
Consult your doctor before beginning any weight loss or exercise program.
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Content on this site is provided for informational purposes and is not meant to substitute for the advice provided by your own physician or other medical professional.
Sears Holdings Corporation makes no representation or warranties, expressed or implied, nor claims responsibility for the results obtained from the use of such information.