A new summer, a new you

A new summer, a new you

Summer has officially arrived. It represents a new opportunity to take control of your own body and health.

Your body has the right to ask you for a few minutes of extra activity each day to keep it healthy.

The “10,000 Steps Rule” encourages you to increase your activity goal to reach 10,000 steps every day. Studies show that people who move 10,000 steps each day:

  • burn more calories (up to 3,500 calories per week);
  • lower their blood pressure and cholesterol, resulting in less cardiovascular risks for your body;
  • Make you feel better about yourself; and
  • Enhance your mood.

The CDC recommends 150 minutes of moderate activity each week, which translates to 7,000 to 8,000 steps per day. The Mayo Clinic recommends patients use pedometer to set short-term goals—like an extra 1,000 steps daily and gradually build up to 10,000 steps a day. Buying a pedometer or activity tracker or using a smartphone app will help encourage you to increase your activity level.

This summer is also the ideal time to incorporate more aerobic activities, such as walking, light jogging, swimming, cycling or water aerobics, into your exercise routine.

Enjoy the outdoors, but take precautions against accidents, injuries and sun-related diseases like sunburns or dehydration. Ask your doctor what kind of exercise is appropriate to your health and body, what activities he or she recommends and which activities to avoid, according to your health condition(s).

It is time to leave your electronics inside and get up and get moving.


Bisher O. Mustafa, MD

Dr. Mustafa is a board-certified, fellowship trained primary care physician, specializing in vascular medicine and weight management. He is an associate professor in the department of internal medicine at the Marshall University Joan C. Edwards School of Medicine.