We all can use encouragement at times, even some celebration when we meet a goal. Cheering on a friend or family member who wants to be more physically active is a wonderful way to show your support. Be open and listen—congratulate first steps and celebrate progress along the way. Help it happen—take a walk or explore new activities together. Don’t push too hard and DO keep it positive.
Source: How to Encourage Someone Toward Physical Fitness, nextavenue.org
Current physical activity guidelines recommend strength training, which helps to prevent or reverse sarcopenia. Sarcopenia is the decline of skeletal muscle tissue, or muscle mass, as we age. Doing strength exercises at least twice a week keeps your muscles strong, so that you can do everyday activities such as lifting groceries and rising from a chair.
Visit the National Institute on Aging Go4Life exercise videos, bit.ly/3ocqDmy, on YouTube for strength-training exercises, 7 tips for a safe and successful strength-training program, bit.ly/3GNZQ8p, or download the Prevent Sarcopenia handout, store.extension.iastate.edu/product/14826.
If you’re looking for a way to reduce stress, consider tai chi (tie-chee). Often described as meditation in motion, tai chi promotes serenity through gentle, flowing movements. Practicing tai chi helps to improve balance and stability in older people and in those with Parkinson’s disease. It reduces back pain and improves quality of life in people with heart disease, cancer, and other chronic illnesses.
Although you can rent or buy videos and books about tai chi, consider seeking guidance from a qualified tai chi instructor to gain the full benefits and learn proper techniques. To find a class near you, contact local fitness centers, health clubs, and senior centers.
Sources: Mayo Clinic, mayocl.in/3oqFDiu, and NIH, bit.ly/3uDmhI0.
Feeling tired, slow, and sluggish? People often don’t feel their best when they are not getting enough physical activity. But how much is enough? Experts say, for most of us, at least 150 minutes of physical activity every week promotes health and well-being. For the best results, aim for a combination of aerobic, muscle-strengthening, and flexibility activities each week.
Ideally, we need 150 minutes of aerobic activities weekly. Aerobic activities increase your breathing and heart rate and improve heart and lung fitness. Jogging, brisk walking, biking, and swimming are examples.
Muscle-strengthening activities build and maintain both muscles and bones. Lifting weights, using a resistance band, or doing weight-bearing activities such as push-ups, squats, or yoga are all examples. Aim to do these twice weekly, in addition to your aerobic activity.
Flexibility activities help joints to move through their full range of motion. You should enjoy stretching exercises such as yoga and Tai Chi two to three times weekly.
Source: Iowa State University Extension and Outreach Spend Smart. Eat Smart., spendsmart.extension.iastate.edu/physical-activity/.
Many people say they don’t have the time, energy, or resources needed to be active. Here are ways to overcome these barriers:
Source: Overcoming Barriers to Physical Activity, cdc.gov.
Looking for a way to keep cool this summer? Try creek walking! It’s a great way to enjoy nature with family and friends, get a little exercise, and experience the outdoors. You don’t need much equipment to creek walk, just a pair of dirty tennis shoes or water socks to protect your feet.
Walking in the creek allows you to explore wildlife and native plants; find a fossil, bone, or antler; and leave the video games at home. Any stream can be unpredictable at times, so walk in the water when you can see the stream floor. Pack drinking water and snacks if you plan to walk a longer stretch. Towels and a change of clothes will provide a dry ride home. If walking alone, let someone know where and when you are going.
Find walking trails at Iowa Walking Trails and Maps, www.traillink.com.
Source: Iowa Department of Natural Resources, www.iowadnr.gov.
Did you know Iowa has more than 70 state parks? Iowa State Parks celebrated their centennial in 2020. Didn’t make it to the celebration? That’s okay! The Iowa Department of Natural Resources still has “20 Walks in 2020” mapped routes, www.iowadnr.gov, to help you explore 20 of Iowa’s state parks. These routes are ideal for one or a small group or family.
Iowa By Trail is an app providing interactive maps for 2,000+ miles of Iowa trails. Users can fnd the closest trail to their current position. The app also provides other points of interest along the route, including museums, natural resources, and local restaurants.
What are you waiting for? Get out and walk or bike the trails this summer! You can also enjoy these other activities in Iowa parks:
Sources: 20 Walks in 2020, iowadnr.gov; Iowa by Trail, inhf.org
We have heard a lot about the benefits of walking, but sometimes it seems boring to walk the same route all the time. There are ways to make it more interesting for everyone. Examples include the following:
Keep these safety tips in mind when walking:
The Spend Smart. Eat Smart. website has new physical activity videos. These are a great way to learn some new exercises. They can even serve as your virtual workout partner. They allow you to explore several types of workouts.
Like any good workout partner, these videos will also supply you with motivational tips to keep you going!
Go to Spend Smart. Eat Smart., spendsmart.extension.iastate.edu/video-category/physical-activity/, to check them out.
Have you heard about HIIT workouts? High-intensity Interval Training (HIIT) alternates bursts of high-intensity effort with short recovery periods. It improves overall fitness, heart health, and body fat. People of all fitness levels can try this type of training. You can use it in cycling, walking, swimming, and group exercise classes. Workouts are generally shorter. They also burn more calories in the two hours after the workout.
Visit the American College of Sports Medicine, www.acsm.org, for more information on finding an HIIT program that is right for you.
Source: American College of Sports Medicine Fitness Trends, www.acsm.org