Step Up to Better Health
Published April 2005
The editorial staff of Medical Center Findings wanted to find out if it was really as easy as "On-the-Movers" say to add an extra 2,000 steps and cut out 100 calories each day. We set out to give you the skinny on On the Move at UC by enlisting the help of some of our fitness and nutrition experts and doing some good old-fashioned leg work. So, whether you walk alone, or decide to make On the Move at UC a "friendly" competition, we think you'll be pleasantly surprised at just how easy it is to walk those extra steps and cut those extra calories. And you'll be equally motivated to "get your move on."
Picking up your steps
Carolyn Nickol at University Fitness and her crew have mapped out some of the best walking routes around campus. Theses 2,000-step maps are posted on their Web site. Click on 2,000 Step Walking Maps at www.med.uc.edu/fitness. We went ahead and picked some of our favorite destinations, guessed where you all may be headed to, and did the counting for you.
Those construction barriers seemed like barriers no more when we realized how many steps they forced us to add to our trip to Starbucks alone! And just choosing the stairs, even if you can only walk one flight, really increases the "steppage" you'll register on your pedometer. Each flight of stairs in the MSB averages around 25 steps. Imagine your daily totals if you work on the 8th floor!
From the College of Medicine dean's office, take the stairs on your trip to the bookstore or the University Hospital cafeteria and add 50 steps to your daily total.
From French East or UC Physicians, walk over to the Vontz Center sometime on your lunch break. You can rack up 100 steps by taking the stairs to the 3rd floor. Don't forget, that's 100 on the way down too. And you're sure to add to that number as you mill around the building looking for the most interesting office or best view.
Those of you in Procter or University Hall, take your lunch outside. Hike over to the stairs above the falling leaf sculpture outside the Vontz Center. No cheating--make sure you follow the brick path all the way around. You will add about 344 steps one way.
To our colleagues in Kettering, Wherry or the Health Professions Building who park in the Eden Garage, take the stairs next time. You can add anywhere from 20 to 25 steps per flight. Try parking up one level higher each week.
Fitting in Fitness
The staff at University Fitness stress that your lifestyle, job and family responsibilities will point you to the most convenient time and place for fitness. They say, "Do what works for you. Whatever option you choose, make daily exercise a habit you keep."The staff at University Fitness stress that your lifestyle, job and family responsibilities will point you to the most convenient time and place for fitness. They say, "Do what works for you. Whatever option you choose, make daily exercise a habit you keep."
They offered these additional suggestions for staying fit while at work:
- Get off the bus early and walk the extra distance to your destination.
- Take the longest route possible when going to the bathroom or for a drink.
- Do some stationary chair dips throughout your day. Sit on a stationary chair with your feet in front of you. Gripping the edge of the chair and keeping your back straight, slowly lower your body 8 to 10 inches and then return to the original position.
- Leave your car a few blocks away from your office and walk the difference.
- At work, you can hand-deliver messages instead of e-mailing or using the telephone.
Join your colleagues Wednesday, April 6, at 12:30 p.m. to learn more about On the Move at UC. Jane E. Henney, MD, senior vice president and provost for health affairs, will lead participants in their first 2000 steps. Sign up details and pedometers will be available at this "walkabration," which will wrap up with some healthy snacks to give you a boost as you embark on a new, healthier lifestyle. Visit www.ohioonthemove.org for details.