Fitting In Physical Activity

I haven’t added to my BLOG this past week, as I have been very sick with costochondritis. If you have not heard of it you are not alone. It’s the inflammation of the cartilage that connects a rib to the breast bone. It feels like you are being suffocated. Here’s hoping you never get this and I never get it again.

The biggest bummer is I’m not allowed to exercise for another full week. I so miss SPIN class and weight training. If you are healthy be thankful and take the time to fit physical activity into your day. Your exercise can be done all at one time, or intermittently throughout the day. You want to work up to a minimum of 30 minutes most days of the week. Start slowly and gradually increase the intensity of the exercise. This will protect you from injury. And, remember you don’t have to necessarily go to a gym. Common chores and sporting activities also work. Here is a list of moderate intensity options:

Chores

  • Washing and waxing a car for 45–60 minutes
  • Washing windows or floors for 45–60 minutes
  • Gardening for 30–45 minutes
  • Pushing a stroller 1.5 miles in 30 minutes
  • Raking leaves for 30 minutes
  • Walking 2 miles in 30 minutes (15 min/mile)
  • Shoveling snow for 15 minutes
  • Stairwalking for 15 minutes

Activities

  • Playing volleyball for 45–60 minutes
  • Playing touch football for 45 minutes
  • Walking 1.75 miles in 35 minutes (20 min/mile)
  • Basketball (shooting baskets) for 30 minutes
  • Bicycling 5 miles in 30 minutes
  • Dancing fast (social) for 30 minutes
  • Water aerobics for 30 minutes
  • Swimming laps for 20 minutes
  • Basketball (playing game) for 15–20 minutes
  • Bicycling 4 miles in 15 minutes
  • Jumping rope for 15 minutes
  • Running 1.5 miles in 15 minutes (10 min/mile)
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