Issue of July 7, 2019
Mt. Province
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Specialist advices taking 10,000 steps sans exercise
by Jane B. Cadalig

If you can’t monitor the hours you spend exercising or doing physical activities, count your steps.

Dr. Paolo P. Dipasupil, lifestyle and obesity medicine expert, said counting the number of steps an adult person makes daily is a helpful way to assess if he has an active or sedentary lifestyle.

“If you can’t monitor the time you spend exercising, check your steps. These days, there are smartphone applications that help you count your steps.

He said ideally, an adult or those aged 20 years old and above, should take 6,000 to 10,000 steps a day. “If you take less than 6,000 steps, your (behavior) is considered sedentary.”

Dipasupil said a person can lose around 400 calories by taking 6,000 to 10,000 steps, which is equivalent to walking for eight kilometers.

The number of steps is counted from the time a person wakes to the time they go to bed and can be done either through normal, brisk, or stationary walking.

Dipasupil said the 10,000 steps daily can be an alternative physical activity of those who are into weight loss programs, especially people who could not engage in strenuous physical activities or exercises.

For one’s lifestyle to be considered active, Dipasupil said a person must spend150 minutes every week doing moderate exercises or 75 minutes every week for those engaged in rigorous exercises.

Moderate physical activities include walking, brisk walking, and cycling while rigorous exercises include running and zumba.

“If you can talk, but cannot sing while doing an exercise, the activity is moderate; but if you can’t talk and can’t sing while exercising, that means the activity is rigorous,” Dipasupil said.

Dipasupil was one of the panelists during the launching of the Nutrition Month in the Cordillera, an event spearheaded by the National Nutrition Council.

NNC-Cordillera Program Coordinator Rita Papey said this year’s Nutrition Month celebration focuses not only on the promotion of a healthy diet but also on the promotion of increased physical activities among the Filipinos.

The NNC and the Department of Health included the promotion of conducting regular physical activities in health and nutrition advocacies as these have been identified to help in the prevention, delay, or management of non-communicable diseases; weight management; and improvement of mental health, among other benefits.

This year’s Nutrition Month banners the theme, “Kumain nang wasto at maging aktibo… Push natin ‘to.”

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