Answer to Question 1
To begin the program, log a baseline level of three full days of steps, putting a pedometer or step counter on first thing in the morning and not taking it off (except to shower) until going to bed at night. Next divide the figure by three to determine your average number of steps per day. Then, during subsequent weeks add 500 more daily steps each week to this baseline until you reach the 10,000 steps per day level.
To get more steps into the day take the stairs rather than the elevator when feasible, park in lots where you have to walk a greater distance to your destination, and take a walk during your lunch break. Keep in mind that even doing yard work, gardening, or household chores can add steps. If you are anchored to a desk working on a computer, take the time to get up and walk around your work area periodically to get your blood flowing and add more steps into your day.
Answer to Question 2
Brisk walking is a good way to achieve moderate intensity exercise. Moderate intensity exercise is defined in several ways. One way to tell if you are in the moderate intensity zone is to determine your target heart rate using a standard formula. The formula is based on your age, a maximum heart rate of 220, and the goal of reaching 60 of your maximum. It is (220 minus Age) times (.60). For a 30 year old it would be (220 _30) x (.60) = 114 beats per minute. This formula is very commonly used, though it can over or under estimate a given person's target heart rate. Nevertheless, it is a handy guide to use without necessitating precise treadmill testing. Given its imprecision, however, it's best to use it as an approximation rather than an absolute standard.
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Remedies for insomnia include increased physical exercise and time spent outdoors.
Getting Regular Exercise
Annunciation and Visitation (detail), west portal, Reims Cathedral, France.
a) Using the “claw” b) Isometric finger-pull exercise