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The Nutrition Nosh

Walking For Health!

When we took our first steps, it was an event!  Today, those steps are just as important.  For adults, 30 minutes of activity is recommended each day for healthy lifestyle management by the National Institute of Health.  Walking is taking a step in the right direction, it's easy and free! Getting those steps in is important!

Riddle: "Where is their no Wi-Fi but a connection?" Answer: Outside!

Take a walk outside and enjoy a natural connection without any distractions! For beginners, a suggestion is to walk 10 - 15 minutes, three times a week. As it gets easier, go faster and farther. As suggested last week, try adding and extra 1000 steps to your daily total. Walk at lunchtime!

Add some steps and enjoy the health benefits that come from being more physically active:

  • Lowering risk of chronic disease like diabetes and heart disease
  • Strengthen bones
  • Build muscle
  • Burn more calories
  • Improve the mood
  • Decrease stress

As you progress, the recommendation from the National Institute of Health is 150 minutes, or 2.5 hours, per week of moderate-intensity aerobic activity for adults. A brisk walking is an example of moderate-intensity aerobic activity.

Walking briskly for 30 minutes a day, 5 days a week, will help you meet the goal of 150 minutes per week. Remember that walking can be accumulated throughout the day. Three 10-minute sessions is the same as one 30-minute session!

Walking 101:

  • Start with a warm up stretch.
  • Increase speed as you progress, (walk fast but be able to speak and breath easily).
  • Keep chin up, shoulders back and look forward.
  • Stand up straight and swing your arms naturally.
  • Cool down, stretch.

Additional Tips

  • Post that reminder to add extra steps to each day!
  • Be safe and aware of your surroundings.
  • Be patient. Research has shown it takes 21-28 days to make a habit.
  • It often takes time to see positive results from lifestyle changes.
  • Extreme measures often do not turn into long-term, healthy, and sustainable results.
  • Enlist help when needed.
  • Share with others.