January 16, 2009
KEEPING YOUR NEW YEAR RESOLUTION INTO THE COMING MONTHS SHOULDN'T BE SO HARD
LEWISBURG, Tenn. — One-third of Americans who make a new year resolution break it by February, according research conducted by time management firm Franklin Covey. Among the most popular resolutions each year is losing weight and getting in shape. According to Marshall Medical Center (MMC) Director of Physical Therapy Kim Hill, keeping and attaining that goal doesn’t have to be such a struggle.
Nearly 40 percent of those surveyed by Franklin Covey attribute breaking their resolutions to having too many other things to do. The best way to keep your resolution is by incorporating it into your daily routine. Hill suggests using a pedometer, an inexpensive devise used to measure the amount of steps taken in a day. A pedometer will help to increase your daily activity, thus burning calories, losing weight and reducing your risk of disease.
“The power of the pedometer seems to be its ability to motivate. Sedentary people who wear pedometers and have a daily goal become more active and see improvements in their fitness, body fat and blood pressure,” said Hill. The Journal of the American Medical Association published a study that showed people who used pedometers to monitor their daily activity walked about 2,000 more steps every day, or about one extra mile.
How many steps does one need per day?
- For long term health and reducing the risk of chronic disease, take 10,000 steps per day.
- For successful and sustained weight loss, take 12,000 to 15,000 steps per day.
- To build aerobic fitness, take 3,000 or more steps per day at a fast rate.
“To stay motivated, set a reasonable goal. Put the pedometer on for two to three days and record the number of steps you’re taking to find your baseline activity. Add 500 to 1,000 steps at a time to reach your larger goal number,” recommends Hill. “It’s important to remember that you shouldn’t overdo it. Make moderate intensity your goal. If you are moving at a rate at which your breathing is increased but you can still carry on a conversation, you feel a little warm and you break into a light sweat, then your intensity is just right.
“By keeping these things in mind, fitting exercise into your daily schedule will come more naturally and you’ll find yourself keeping your new years resolution for months, ” said Hill.
The Physical Therapy Center of Marshall Medical Center is located in the medical office building at 1090 North Ellington Parkway, Suite 205. Convenient outpatient therapy rooms accommodate those who require therapy before or after work. Marshall Medical Center, an affiliate of Maury Regional Medical Center, offers a 24-hour emergency department as well as surgical, primary care and diagnostic services. Marshall Medical Center is accredited by the Joint Commission and has 27 physicians on the medical staff.