GO! ENDURANCE
Endurance activities increase your breathing and heart rate, and improve your stamina for daily tasks such as climbing stairs and shopping. You should participate in this type of exercise at least three times a week for 30 minutes, but you can always do more.
Level 1: Get stepping!
Don’t think you have to join an aerobics class to be active. Every step you take counts. The steps you accumulate throughout the day can make a big difference. In fact, you should take about 6,000 steps daily for health benefits and 10,000 for weight management. No reason to think distance; start thinking steps. Get up off that couch and start counting those steps. How many steps are you taking in a day?
Beginner Level Activities
2,000 steps = Approximately one mile
10,000 steps = Those first few calories are starting to burn off
Have fun and burn some calories!
- Take a walk with your spouse, a child or friend
- Walk the dog
- Park farther from the store—or, better yet, walk to the store
- Use the stairs instead of the elevator
- Rake the leaves instead of using a blower
- Use a push mower rather than a self-propelled or riding model
Level 2: Breaking a Sweat!
Start with five minutes of light to moderate activities such as those listed below. Gradually increase the time spent on the activity to 30 minutes, then work your way to the more intense, intermediate-advanced activities.
Beginner-Intermediate Level Activities
- Go for a brisk walk in the neighborhood
- Dance
- Row a boat
- Swim
- Play volleyball
- Ride a bicycle or stationary bike
- Play some tennis (doubles)
- Play golf (walk the course; don’t use a cart!)
- Garden
- Mop and/or scrub floors
Level 3: Your Hearts Pumping!
Work gradually to increase your time to more than 30 minutes of endurance exercises per session at least three to five times per week.
Intermediate-Advanced Level Activities
- Jog/fast-walk
- Briskly ride your bicycle up hills
- Play basketball
- Swim laps
- Ski cross-country
- Play some tennis (singles)
- Ski downhill
- Climb stairs or walk up hills
- Hike
- Shovel snow or dig in your yard or garden
| If You’re Walking | Your Goal Should Be | Increase Steps By | Reach the Goal In |
|---|---|---|---|
| Less than 2,500 steps | 5,000 steps | 250 per day | 10-20 days |
| 2,501-5,000 steps | 7,500 steps | 300 per day | 8-16 days |
| 5,001-7,500 steps | 10,000 steps | 400 per day | 6-12 days |
| 7,501-10,000 steps | 12,500 steps | 500 per day | 5-10 days |
| 10,001-12,500 steps | 15,000 steps | 500 per day | 5-10 days |
| 12,501-15,000 steps | 17,500 steps | 500-750 per day | 3-6 days |
| 15,001-17,500 steps | 20,000 steps | 750 per day | 3-6 days |
Checking your pulse
To check your pulse: press the tips of your index and middle fingers against the opposite wrist just below the thumb, where your hand meets your wrist. Count the pulse beats for 15 seconds. Multiply that number by four to get your heart rate. Always check your pulse during your workout to make sure you stay within your target heart rate zone.
Health and longevity fitness-walking program
Below is a three-phase fitness-walking program aimed at easing you gently into the habit of regular exercise, a habit that often lasts a lifetime. However, in order to maintain a walking program, be sure to choose a convenient location to walk — around the neighborhood, local school track, or inside a mall during cool weather. Adequate health and longevity fitness can be reached by accomplishing one of the following during
Phases I-III:
- Two miles in 30 minutes or less three times a week
- Two miles in 35 minutes or less four times a week
- Two miles in 40 minutes or less five times a week
| Phase | Week | Distance (miles) | Time (minutes) | Frequency (times per week) |
|---|---|---|---|---|
| 1 | 1 | 1 | 24 | 5 |
| 1 | 2 | 1 | 22 | 5 |
| 1 | 3 | 1 | 20 | 5 |
| 1 | 4 | 1.5 | 30 | 5 |
| 1 | 5 | 1.5 | 29 | 5 |
| 1 | 6 | 2 | 40 or less | 5 |
| 2 | 7 | 2 | 38 | 4 |
| 2 | 8 | 2 | 38 | 4 |
| 2 | 9 | 2 | 35 or less | 4 |
| 3 | 10 | 2 | 34 | 4 |
| 3 | 11 | 2 | 32 | 4 |
| 3 | 12 | 2 | 30 or less | 3 |
Moderation is the key to safe exercise. Do not try to do too much too soon. Start slowly, then gradually increase the speed, force and intensity of your exercise sessions.
Updated: August 28, 2008
