Where to begin:
One reason that it is difficult for many people to start daily activity is because they don’t know where to start. The good news is that daily exercise is easier that many fitness fanatics make it out to be.
JUST START WALKING: Set out on foot to run errands, exercise the dog, or get to work. Maybe you can try walking 10 minutes at a time, 3 times a day? One way to increase your activity is to be less efficient. Instead of piling things on the stairs so you can take everything up or down at once, take each item as you find it. After a trip to the supermarket, bring in fewer bags from the car and make more trips to the kitchen. At work, try and walk down the corridor to see a colleague, rather than calling him/her on the phone or sending an e-mail. All in all, you may walk for half an hour or more and cover a few miles a day. Although you're not huffing and puffing, you are getting more exercise than most.
Next steps: Buy a basic pedometer or download an app on your smart phone (e.g.mapmywalk) and aim for 10,000 steps a day. Counting steps rather than minutes will encourage you to walk further, says Dixie Thompson, Ph.D., director of the Center for Physical Activity and Health at the University of Tennessee at Knoxville. In one study, Thompson and her colleagues asked women to take a brisk walk for 30 minutes on most days or to accumulate 10,000 steps a day. Women who counted steps rather than minutes took an additional 2,000 steps a day, which adds up to almost a mile. Record your steps for one day, then add 1,000 more each week until you reach 10,000, suggests Thompson.
You can build up to 3-5 miles per day with a fast, purposeful stride. Pump your hands from belt to chest level with each stride. As your fitness increases, add wrist or ankle weights. This activity may seem simple but daily commitment is the challenge.
Boston University researchers confirm that walking just 6000 steps a day or 3 miles, can improve mobility in those with or at risk for knee osteoarthritis.