If you like video games but need some exercise, try this “game.” You can win and get in shape.
As you walk to and/or from work, pick up the pace because
- for each person you pass, you get one point.
- for each person who passes you, you lose one point.
When a light stops you at the curb,
- you get a point for waiting safely on the sidewalk.
- you do not lose any points for people who pass you to wait on the street.
- you do not lose any points for people who pass you to walk against the light.
- you get a point when you pass those people on the next block, even if you are passing them for a second time.
By the time you get home, you’ve won just because you have done something good for yourself. Depending on how competitive you are, you can compare one day to another or between friends. You may find yourself walking the long route home just to get more points! By walking at this increased pace, you’ve elevated your heart rate for your commute time. Both the American Heart Association and the American College of Sports Medicine recommend a total of >= 30 minutes per day, >= 5 days per week of exercise that elevates the heart rate.
Tips:
- Wear comfortable shoes
- Listen to music with a fast beat
- Any commute is fine – not just to/from work
- If you use a Metrocard, buy a Pay-Per-Ride card so that walking saves you money too!
The American Heart Association (AHA) recommends at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous). Set a goal of 30 minutes a day, five times a week. It’s easy to remember and just as effective.
According to the AHA, the simplest way to “effectively improve your heart health is to start walking. It’s enjoyable, free, easy, social and great exercise. A walking program is flexible and boasts high success rates because people can stick with it.”
Laura Schultz, M.P.T., C.E.E.S.
Laura Schultz’s education, training and experience have served The Mount Sinai Hospital and its community for many years. Laura has treated patients in Mount Sinai’s intensive care units, acute care, inpatient rehabilitation, outpatient clinics and home care with diagnoses in cardiology, cardiothoracics, general medicine, geriatrics, neurology, neurosurgery, orthopedics, spinal cord injury, and sports. She also has served as a clinical instructor in all of these fields. In addition to Mount Sinai, Laura has worked in private practice, individual clients’ offices/homes and for-profit corporations. She has addressed ergonomics and injury-prevention needs of professionals throughout Manhattan in office work, travel, and recreational sports activities. Laura has been involved with New York City youth through Think First, a national organization supported by The Mount Sinai Hospital that provides programs to prevent brain and spinal cord injury. Laura’s social media role is to help extend Mount Sinai’s service to the community, addressing physical therapy, ergonomic, and injury-prevention needs.