Different ways to boost your activity level

An active lifestyle extends far past simply visiting the gym for an hour or jumping around the living room to an aerobics tape. Find creative way to incorporate movement in your daily life. Some suggestion to help you boost your activity level and when you do it enough it will become second nature for you.

• Always park your car a distance from your destination and walk or better yet walk to your appoints when distance is feasible. When walking be sure to have a quicker pace than your normal pace.
• Take the stairs instead of the elevator.
• During breaks at work, walk the stairs or around the building.
• When ever walking some where take the longer route to get there.
• Don't use drive- thru windows, go inside.
• At the grocery store carry your own bags to your car instead of using the cart.
• Get up and turn the tv on instead of using the remote.
• When cleaning the house exaggerate your movements and make them big.
• Plant a garden .
• Mow your own lawn.
• When home repairs are required do your own repairs.
• If using a fire place to heat your home, chop your own wood.
• If you have children, or grandchildren spend some time with them and play. Ex. play catch, jump rope, play on the monkey bars push them on the swings , or have a foot race.
• Make a date with you partner to go out dancing several times a month.
• Take lessons to learn play tennis, racquetball, golf or any other activity you may enjoy.
• When spending a day at the lake swim or row a boat instead of oiling up and hanging in the sun.
• Join a local hiking, biking or cycling club. This creates a great way camaraderie.

How to calculate caloric intake

Calories Needs

Activity Level Calories Per Pound
Very Active 17
Moderately Active 15
Inactive 13
___________lbs Present body weight
X_________ calories per pound for activities
___________ Calories needed per day
___________ Calories + 500 calories (for weight gain)=_______calories per day

___________lbs ideal body weight
X_________ calories per pound for activities
___________ Calories needed per day
___________ Calories – 500 calories (for weight loss)=_______calories per day




Body Fat calculation

9 spot pinch

Total on pinch/ weight X 27 = Body fat

Chest ________

Triceps ________

Biceps ________

Scapular ________

Kidney ________

Abs ________

Sacroiliac ________

Thigh ________

Calves ________