America on the Move Program Fits Chiropractic Model of Wellness

The old maxim goes something like this, “A journey of a thousand miles begins with a single step.” I say that this sage advice can be applied to your current program of healthy living. Though I might change the adage to something like this: “The journey to fitness and health continues with an additional 2,000 steps per day.”

Finding your way through the latest fitness craze may be confusing and intimidating. But increased health and fitness may begin by simply living a more active life. The simplest way to increase activity is to walk more. Not a lot more, just more than you are walking now.

In support of a program called “America on the Move,” I am joining the American Chiropractic Association (ACA) in urging Americans everywhere to simply take 2,000 additional steps and consume 100 fewer calories each day than they do currently.

These steps are easier than you might think, and over time, they can have a great impact on your health and weight. Americans are gaining weight at an alarming 2-3 pounds per year. Walking an additional 2000 steps a day and reducing your caloric intake by 100 calories a day will stop this weight gain. This program will also stimulate your immune system, fight osteoporosis and promote healthy joints and cardiovascular fitness.

How to Track Your Steps

Buy a nice digital pedometer for about $15-50 dollars. Wear it for one week and determine the average number of steps that you take everyday as well as your weekly total. Gradually increase your walking until you are walking 2000 more steps per day. We are only concerned with the number of steps and not the mileage. You may even want to take a more progressive approach to fitness and try to increase your steps over time to 10,000 per day.

How to Attain Your New Goals

America On the Move offers these suggestions for adding to the daily step tally:

• Walk your dog, or offer to walk a neighbor's dog.
• Walk while the kids play sports (or rollerblade or ride their bikes).
• Start a walking club with friends or neighbors.
• Get up and walk to the TV to change the channel.
• Park farther away from the door at the mall or supermarket.
• Take the stairs instead of the elevator or escalator.
• Walk -- don't drive -- for trips less than a mile.
• Get off the bus one or two stops early and walk into the office.
• Walk to a colleague's office instead of sending an e-mail.
• Walk to a restroom or water fountain on a different floor.
• Take a walk on your lunch hour.

America On the Move also provides simple ways to reduce 100 calories a day:

• For that morning latte or coffee, choose non-fat milk rather than whole milk.
• Ask for a take home container to come with your meal. Eat only half of the meal served, and take the other half home.
• Leave 3-4 bites of food on your plate at each meal.
• Ask for salad dressing on the side rather than on your salad.
• Substitute 4 egg whites or 1/2-cup egg substitute for 2 whole eggs.
• Use light or sugar-free pancake syrup instead of regular syrup.
• Choose broth-based soups over cream-based soups.
• Replace 8 ounces of fruit juice or soda with water.
• Leave the cheese off of sandwiches and hamburgers.

For more information on living a healthier active lifestyle, visit AOM’s website: http://www.americaonthemove.org.