Maximizing your Movement Throughout the Day
This post was contributed by Megan Moret, a Doctor of Occupational Therapy student who is working with us here at Parker Place as part of her final capstone project through the fall of 2021. Check back for Megan’s weekly articles on all aspects of healthy living!
After being confined to our homes for quite some time due to mandated lockdowns and restrictions, it can be difficult to get back into a physical fitness routine. There are plenty of studies boasting of health benefits associated with daily movement, which can provide plenty motivation itself to get back into a regular exercise routine.
So how much should we be moving each day? Experts recommend achieving an additional 3,000 steps per day in addition to individuals’ basic level of activity. This equates to about 7,000 to 10,000 steps per day for the average American. For those without smartphone watches or old-school pedometers to track their number of daily steps, other resources for monitoring step counts are available for free. iPhone offers the Health app that comes pre-downloaded on every phone and for Android users, the Google Play store offers a free Google Fit app. Both enable a step tracker that allows users to compare their daily, monthly, and yearly steps to monitor progress. Other smartphone fitness tracking apps allow users to manage their fitness routines by tracking workouts by milage. Users can estimate that for one mile walked or ran, approximately 2,000 steps were achieved.
Many individuals attribute a connection between their own mental health to the amount of physical activity achieved that day. Studies suggest exercise is a mood enhancer and has the capability to decrease anxiety and depression as well as increase self-confidence and self-esteem. Having a bad day? Take a walk to clear your mind and enjoy some fresh air. Your body will thank you!
Now that you know of some health-associated benefits and recommendations for physical activity, where can you start? There are several free options for beginning your new health and movement goals that can track your progress and provide daily reminders to reach your desired goals. The list below includes both free smartphone applications and free workout channels on YouTube that are beneficial resources for establishing a new exercise routine for individuals of all ages.
Free Smartphone Applications:
MyFitnessPal
Map My Run by Under Armor
Map My Walk by Under Armor
Map My Fitness by Under Armor
Walking for Weight Loss
Home Workout – No Equipment
FitOn
Daily Workouts Fitness Trainer
Nike Running Club
Free YouTube Workout Channels:
Free YouTube Workout Channels for Kids:
References:
Morrey, Luke, Roberts, William, MD, MS & Wichser, Lora. (2020). Exercise-related Mental Health Problems and Solutions during the COVID-19 Pandemic. Current Sports Medicine Reports, 19, 194-195. https://doi.org/10.1249/JSR.0000000000000725
Washburn, Benjamin & Ihm, Joseph. (2021). Using Step Counts to Prescribe Physical Activity: What Is the Optimal Dose?. Current Sports Medicine Reports, 20, 402-409. https://doi.org/10.1249/JSR.0000000000000868