Did you take our challenge to get fit in 2006? If not, you can still get on board by simply reading our weekly column. Each week we will offer tips to challenge and inspire you to achieve your wellness goals. We want to help you, so follow along each week to stay on track.

Last week we focused on helping you to identify and set measurable wellness goals. Hopefully, you have identified your goal and began to work on strategies to help you achieve that goal.

Increasing physical activity is one strategy that can put you a step closer to goal achievement. So today, we are going to focus on specific strategies to help you add steps to your day.

Research studies indicate that as a society we are not as active as we once were. One reason for this phenomenon is that our society and culture have removed many of the opportunities for us to move our bodies in normal daily activities. Opportunities to add steps to our day have been replaced by a more automated society. Conveniences like elevators, drive-through windows, automated equipment, etc. have replaced taking the stairs or walking in a store. Many of us don't even walk down the driveway to get our mail. Sedentary activities such as video games, television and computer use have taken over as our leisure activities.

I want to introduce you to a revolutionary new drug. This new drug reduces the risk of heart disease, reduces the risk of diabetes, reduces the risk of high blood pressure, and reduces the risk of colon cancer. This new drug helps control weight, helps build and maintain healthy bones, muscles, and joints, reduces feelings of depression and anxiety, and helps with stress management. This new drug does not come in pill form…it is physical activity.

People who are usually inactive can improve their health and well-being by becoming even moderately active on a regular basis. It does not need to be strenuous to achieve health benefits. Small bits of physical activity can add up to big benefits. Of course, greater health benefits can be achieved by increasing the amount (duration, frequency, or intensity) of physical activity. Aim to accumulate 30 minutes of moderate physical activity most days of the week, preferably daily. If you are already doing this level of activity, you can gain even more health benefits by increasing activity time or include more vigorous activity into your day. Whatever the activity, you can do it all at once or spread it out over two or three times during the day.

Here are a few things you can do to add steps to your day:

• Walk your dog.
• Take the stairs instead of the elevator.
• Do housework instead of hiring someone else to do it.
• Work in the garden, or mow the grass using a push-mower.
• Rake leaves, prune, or dig.
• Go for a walk before breakfast, after dinner, or both.
• Walk or bike to the corner store instead of driving.
• Park further away, and walk the extra distance to the door.
• Go dancing.
• Jump rope.
• Walk around the building during coffee breaks.
• Meet for a walk with a coworker to discuss a project or problem.
• Take short walks between work activities rather than wait until you've finished all your tasks.
• Walk to someone's office rather than sending an e-mail.

To pursue a more active lifestyle, we need look no further than our own two feet. People often feel they have to carve out an extra half hour to hour daily to start walking. Wrong! Just start walking. Walking may even give you added energy and help you sleep better so you are able to walk more. Investing in a pedometer is a good way to start and stay motivated when walking. Health experts recommend walking around 10,000 steps a day (about 5 miles) on most days for cardiovascular health. More steps may be needed for weight loss. If you'd like a chart to help track your steps, you may call Kara Russell at 731-1525.

Please join us next week as we will take a look at overcoming physical activity barriers.