Meadville Tribune

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Our Generation

August 11, 2009

OUR HEALTH(Local): Small Moves Get Results


Sure a longer, harder work out will promote quicker fat loss and more muscle tone, but for overall health, every little bit can help. Research has shown that short bouts of exercise throughout the day has the same benefit as one long bout, in both reducing blood pressure and weight. In addition, this approach may be quite doable for a lot of folks. So as you begin the new season, consider these ideas for fitting in useful exercise, in small segments, five days a week:

– Take a 10-15 minute walk before you get in the shower in the morning

– Take another 15 minute walk at lunch hour

– Walk or ride a bike to run your errands.

– Ride your bike to work (yes it may be uphill home, but that s a highly effective butt and quadriceps workout)

– Park in one spot downtown, then walk to all the places you have to go to.

– Sneak in some push-ups. Work up to doing 8-12 boys push-ups, adding 2 more each week (men typically can do more than women)

– Take 90 seconds to do a wall sit . Stand with your back against a wall, slide down the wall, with knees bent into sitting position. Hold for 20 seconds; work up to 90 seconds.

– Keep 5-10 pound hand weights at your desk. Do three sets of biceps curls, 8-12 reps each set, while you are on hold with the bank or utility company.

– Run sprints. Warm up with a slow jog for 5 minutes, run/walk the next 5-10 minutes, alternating 30-60 seconds between sprinting and walking. Do a cool-down jog for the last 5 minutes (total time: 15-20 minutes).

Mix things up and keep it fresh. Set small goals, and achieve them with ease. It will make you feel good to set a goal you can accomplish, and you will be on your way to better health, fitness and weight control.


Rust is a licensed, registered dietitian and nutrition coach who has a private practice in Meadville ( She is a licensed provider for Real Living Nutrition ServicesÆ and a nutrition instructor for Penn State s World Campus. For more information about her online weight loss counseling and nutrition coaching service, visit her Web page at or contact her at

©Rosanne Rust 2009


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