Take some extra steps this week
Walking is something most people should do more of on a daily basis. Learn fun, easy ways to add steps to your daily routine.

Ways to Add Steps at Home and Work
• Park in the far back of the parking lot and walk further to the door.
• Use the furthest entrance into your workplace from your parking spot or bus stop, and walk through the building to your work area.
• Don’t stand, pace - when waiting for the bus, waiting at an elevator, etc. pace around in circles rather than just standing.
• Use the restroom, water fountain, break room, etc. that is furthest from your work area.
• Take the stairs rather than the elevator, especially for one to three floors, both up and down.
• When making a phone call, stand up and pace around as you talk.
• Rather than phone or email, walk to a coworker’s office or neighbor’s house and talk to them in person.
• When people stop to talk with you, make it a moving meeting and walk around together while chatting.
• Hide the TV remote and walk to the TV to change channels.
• During TV commercials, get up and walk around the house.
• When doing errands, park in a central location and walk to your store destinations.
• Return the shopping cart all the way into the store after grocery shopping.
• Never drive through - get out and park and walk into the bank or fast food stop instead.
• Take short dedicated walks
• Marching Minutes - every 30 minutes get up from your desk or easy chair and do 1-5 minutes of walking in place and stretching your arms, shoulders and neck.
• Before eating lunch, take a 10 minute walking break.
• Walk the dog.
• Look over your usual trips in the car - are there any that you could do as walks instead, such as to the post office?
• If you take your kids to sports or activities, dedicate 10-20 minutes of that time to walking around after dropping them off or when you arrive early to pick them up.
Walking Together - Two or More
• Form a workplace walking group and meet to walk together during lunch or break.
• Form a neighborhood walking group and meet to walk together in the morning, noon or after work.
• Make a family habit of taking a 10-20 minute walk after dinner together or first thing in the morning.
• Chart your walking and set a reward when you reach your walking goals.

Walking Steps Equivalents
1 mile = 2100 average steps.
1 block = 200 average steps
10 minutes of walking = 1200 steps on average
Bicycling or swimming = 150 steps per minute.
Weight lifting = 100 steps per minute
Rollerskating = 200 steps per minute
Low impact aerobics = 4350 steps
Leisurely biking = 3480 steps
Bowling = 2610 steps
Gardening, weeding = 3930 steps
Mowing = 4800 steps
Tennis singles = 6960 steps
Water aerobics = 3480 steps
Yard work = 4350 steps
Yoga = 2160 steps

10 minutes of moderate intensity activity equals 1,000 steps and 10 minutes of high intensity activity equals 2,000 steps. Examples of moderate intensity activity include brisk walking, swimming, cycling, riding horse, rowing and dancing. For high intensity you can circuit train, do aerobics, fast cycling, jog or play a competitive sport.

Ways to a healthy back
http://health.yahoo.com/back-overview/core-stabilization/healthwise--zt1226.html
http://www.webmd.com/fitness-exercise/core-stabilization-76

Contact us
Rehabilitation Services
Fairview Red Wing Medical Center
701 Fairview Blvd.
PO Box 95
Red Wing, MN 55066
651-267-5450