Past Feature Article

Click here for past articles

Resolving to be More Fit?

Written by: Sarah Matunis, R.Ph., Rite Aid Pharmacist and Corporate Clinical Coordinator

New Year’s resolutions become the focus this time of year, often with a vision of a new and better you. Do you see yourself with a few less pounds, more fit, with more energy? Not sure how to attain that vision? Then, read on for a few tips to get started…

Physical activity plays a key role in a new and better you. Increasing physical activity can provide benefits like losing weight and keeping it off, increasing energy levels, helping you sleep better (but be sure to avoid exercising right before going to bed), relieving stress, increasing flexibility, and building stronger bones and muscles. In addition, you get great health benefits like lowering blood pressure, improving blood glucose and cholesterol levels, and lowering your risk of heart disease. Not bad for a short time investment of about 30 minutes a day most days of the week.

Not sure where to get started? If you do not have a physical activity plan, be sure to talk to your health care provider before starting a program. Once you’re cleared for activity, find an activity that you enjoy and get started. Many people overlook one of the easiest and inexpensive physical activity programs to start – Walking. While some may have difficulty walking and chewing gum at the same time, most people are already walking - just not enough to get the health benefits. (Walking to the refrigerator during commercials doesn’t cut it!)

When starting a walking program, start slowly and build up the difficulty. Warm up with a slow walk for about 5 minutes, increase your speed for 5 minutes, then to cool down, walk slowly again for 5 minutes. As you are able to do so, add 2-3 minutes to your fast walk weekly.

Looking for ways to sneak in extra steps? Walk to, or park further away, from your destination. Take the stairs. Walk to a co-worker’s office rather than calling or sending an email. Skip the smoking break and walk around the building instead. Skip the golf cart and carry or pull your own clubs. If bad weather keeps you indoors, check out the local malls. Many open early for mall walkers.

Over time, you may need to increase the length and intensity of your physical activity to successfully achieve long term weight loss goals. You may need to increase to an hour a day of walking (moderate activity) or 30 minutes of jogging (vigorous activity). Learn more about activity intensity

If your goal is to lose weight, keep this in mind: a moderate decrease of 500-1,000 calories a day will result in a slow, but progressive weight loss of about 1-2 pounds a week. Physical activity burns calories which can help you achieve this decrease. Decreasing caloric intake (eating less) will also do this.

If you have diabetes, be sure to talk to your diabetes management team about the best physical activity plan for you. For more information on physical activity and diabetes, see featured article New Year - New You? January 2006, or Physical Activity and Diabetes.

The vision you have for yourself in the New Year is within your reach. Take the steps for a more healthy and fit you. Your Rite Aid pharmacist is available to help you.

The vision you have for yourself in the New Year is within your reach. Take the steps for a more healthy and fit you. Your Rite Aid pharmacist is available to help you. In addition, we've partnered with Lindora Comprehensive Weight Control to simplify weight control. During January, come into Rite Aid and pick up your copy of our Healthy Weight Guide and the Rite Weigh Planner. If your doctor gives you the go ahead, consider participating in the Rite Weigh Challenge, a national weight loss program click here for details. We're committed to helping you lead a healthier life.

Light	Moderate	Intense
Golf with powered cart	Golf – pulling/carrying clubs Tennis – doubles	Tennis – singles
Slow walk	Brisk walk	Race-walking, jogging, running
Swimming – slow treading	Recreational swimming	Swimming laps
Dusting / vacuuming	Scrubbing floors / washing windows	Moving furniture
Gardening / pruning	Mowing lawn – power mower	Mowing lawn – hand mower
Light stretching / warm-up	Weight lifting	Circuit training
Bicycling – light effort	Bicycling 5-9mph level terrain	Bicycling >10mph or steep terrain

Tip: For similar effect, lower intensity activities require more time, while higher intensity activities require less time. To spend less time on physical activity, pick the highest level activity that is appropriate for your physical condition.

---