Ways to Boost Your ADL’S

Saturday, June 13, 2009 by Erin Light
It was much easier for our ancestors to burn calories all day long, because there weren’t as many sedentary activities back then.  If you think about it, they didn’t have access to hundreds of TV channels or internet to keep them seated all evening long!  Since these things are readily available nowadays, it requires us to make an extra effort to burn calories throughout the day…especially if we are looking to lose weight!  In addition to a structured exercise program, we can tap into some of the physical labor that our ancestors used to do while we continue to do our daily activities.  Check out some of these ideas from the American Heart Association:
  • Do housework yourself instead of hiring someone else to do it.    
  • Work in the garden or mow the grass. Using a riding mower doesn't count!  Rake leaves, prune, dig and pick up trash.    
  • Go out for a short walk before breakfast, after dinner or both!  Start with 5-10 minutes and work up to 30 minutes.    
  • Walk or bike to the corner store instead of driving.    
  • When walking, pick up the pace from leisurely to brisk. Choose a hilly route. When watching TV, sit up instead of lying on the sofa. Better yet, spend a few minutes pedaling on your stationary bicycle while watching TV. Throw away your video remote control. Instead of asking someone to bring you a drink, get up off the couch and get it yourself.    
  • Stand up while talking on the telephone.    
  • Walk the dog.
  • Park farther away at the shopping mall and walk the extra distance.  Wear your walking shoes and sneak in an extra lap or two around the mall.
  • Stretch to reach items in high places and squat or bend to look at items at floor level.    
  • Keep exercise equipment repaired and use it!

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