Category: fitness

Move More Month

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Did you know that April is Move More Month? It’s a campaign by the American Heart Association to encourage more physical activity. As we spend more time sitting, moving is more important than ever! With warmer weather and longer days, now is a great time to add movement to your routine. Adults need 150 minutes of moderate exercise each week, according to the current Physical Activity Guidelines for Americans. Activity can be broken up into shorter sessions each day. Exercise has many benefits, like improving energy, mood, and sleep, as well as reducing anxiety.

Exercise equipment

Walking is an easy, low-cost way to get active, and National Walking Day is on April 2, 2025! Never underestimate the possibilities of walking, as it can be done from almost anywhere! Here are some easy ways to add steps: walk during lunch, take the stairs, park further away, walk the dog longer, or walk while talking on the phone.

Walking has many benefits including better strength, circulation, and balance. It can also boost your mood and be a fun activity with others!

Sources:
CDC, go.iastate.edu/QEZKEL
American Heart Association, go.iastate.edu/XBP5UI
Iowa State University Extension and Outreach, go.iastate.edu/Z3ANY9

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Live Healthy Iowa 10-Week Wellness Challenge? Bring it on!

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People exercising

It can be hard to feel motivated to exercise during the long winter months. The Live Healthy Iowa 10-Week Wellness Challenge may be the answer! This 10-week challenge includes tracking activity minutes and/or weight loss with a team (2–10 people). The challenge occurs January–March 2025 and costs $25 per participant. This is an affordable and simple way for all Iowans to boost their health while enjoying fun and friendly competition with others. Participants receive a t-shirt, a personalized online dashboard, a free magazine subscription, weekly motivational messages, discounts on the Live Healthy Iowa 5K, and a chance to win prizes! Grab your family, friends, or coworkers and register today, livehealthyiowa.org/10-challenge!

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Just Keep Swimming

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Woman swimming in pool

Water-based exercises have low impact and can improve physical and mental health. Many people find water exercise to be more enjoyable and easier on their joints than working out on land. In addition, you do not need to be a strong swimmer to enjoy being active in the water. Try these water exercise ideas the next time you find yourself at your local pool:

  • Group water aerobics class
  • Water walking
  • Deep-water walking or treading water
  • Arm exercises using hand webs or water weights
  • Leg exercises with a noodle
  • Resistance exercise with a kickboard or water weights

Get active in the water to improve your health while having fun at any age or fitness level!

Sources:
CDC, go.iastate.edu/KP3AUV
Mayo Clinic, go.iastate.edu/6JQTPC

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Motivation to Move

Kristin Taylor
Person walking on treadmill

The weather is getting colder, but we can still find ways to stay active. Being active through the winter can improve our mood, lower stress, and promote better sleep. Think about how you can increase your physical activity through household chores and consider walking on a treadmill or using a stationary bicycle. Winter can be the perfect time to join a local fitness class and benefit from meeting new people. To create a personalized weekly plan, choose activities from Move Your Way®, health. gov/moveyourway. Explore information and videos to stay motivated and fit activity into a busy schedule.

Source: U.S. Department of Health and Human Services, health.gov/moveyourway

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Eat Protein for Aging Well

Kristin Taylor
Woman cooking on stove

As we get older, research shows sarcopenia or loss of muscle mass and strength can lead to falls and weakness. Causes for muscle loss include an inactive lifestyle, disease, and low protein intake. Older adults may eat fewer protein-rich foods due to cost, chewing ability, or preparation. People who eat mostly plant foods have lower intakes of an essential amino acid that helps build muscle. Sarcopenia can be prevented by getting enough protein and physical activity.

Recent studies show current guidelines for protein intake are lower than needed to prevent muscle loss. When planning protein intake, it’s important to consider the individual health conditions and dietary needs. Most people should have a goal of at least 25–30g protein per meal while eating three meals per day.

Adults should aim for at least 150 minutes of physical activity per week or 30–60 minutes of moderate activity daily. Examples of moderate activity are walking briskly or vacuuming. Spend less time sitting and take short activity breaks throughout the day. Include light weights or resistance activities at least twice each week. Check out the Spend Smart. Eat Smart. videos, spendsmart.extension.iastate.edu, for ideas on how to add more activity to your daily routine.

Quick Protein Ideas:

  • 3 oz. meat—21g protein
  • 6 oz. Greek yogurt—14g protein
  • 1 large egg—7g protein
  • 8 oz. milk—8g protein

Sources:
Iowa State University, go.iastate.edu/KQFHYA
NIH National Library of Medicine, go.iastate.edu/WDNVISPMC8746908/

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Let’s Play Pickleball!

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Pickleball is the fastest-growing sport in America and can be lots of fun. Why is it so popular? It is easy to learn, has a low impact, and can be great exercise for all ages.

People playing pickleball

It is like tennis; however, here are some key differences:

  • The pickleball court is approximately one-fourth the size of a tennis court. That means it is less court space to cover.
  • Whether playing singles or doubles, both are played on the same size of court.
  • Pickleball serves are underhand rather than overhand, as in tennis.
  • The pickleball resembles a whiffle ball with holes and has less bounce, allowing players more reaction time.
  • Pickleball uses a paddle instead of a stringed racquet.

Before you invest in pickleball equipment, check with your local parks and recreation center or community center to see if they have equipment to use or a regular league to join. Or you can attend a match and find out for yourself why pickleball is trending.

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Physical Activity and Vacation

eminniha

It can be tempting to skip exercise on vacation! However, staying active is key for maintaining overall well-being. Here are some practical tips:

  1. Set Realistic Expectations. Vacations are meant for relaxation, but don’t ignore your exercise routine altogether. Be realistic about how often you can work out during your trip. Remember, any exercise is better than none.
  2. Plan Ahead. Before you travel, check out your options. Some hotels have fitness facilities.
  3. Stay Active. If you cannot find a gym, find other ways to keep moving. Walk instead of driving. Take the stairs. Perform body weight exercises like push-ups. These small efforts add up. Read Walk Your Way to Fitness, store.extension.iastate.edu/Product/5530, for more information.
  4. Embrace Adventure. Get creative with your activity. Instead of sticking to your usual routine, plan an adventure. Try biking or hiking. Explore new trails. Go kayaking. Different activities engage muscles you might not use regularly.
  5. Do Not Stress. Don’t worry about missing your usual workouts. Enjoy your vacation time and relax. Be sure to return home ready to get back into your fitness routine. So go ahead, explore, and keep moving while making memories! If you need a little extra relaxation, try THCA pre rolls to help ease any tension and enhance those moments of peace while you unwind.
Tying shoes before exercising
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Take-along Trail Mix

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Serving Size: 1/2 cup | Serves: 16

Ingredients:

  • 2 cups unsweetened cereal (e.g., Cheerios®, Wheat Chex®, Fiber One®,,Cracklin’ Oat Bran®, or All Bran®)
  • 2 cups sweetened cereal (e.g., Honey Nut Cheerios®, Frosted Mini-Wheats®, or Life®)
  • 2 cups small pretzel twists
  • 1 cup dried fruit (raisins, dried cranberries, dried apricots, or dried pineapple) (chopped into small pieces)
  • 1 cup peanuts

Directions:

  1. Wash hands.
  2. Mix all ingredients in a large bowl.
  3. Store in an airtight container in cupboard for about 1 week or in freezer for several weeks.

Tips

  • Dried fruits and nuts are a choking hazard for young children. Make trail mix without dried fruit or nuts for children under the age of three to reduce the risk of choking.
  • Measure 1/2-cup amounts into snack-size plastic bags so they are ready to grab and go.

Nutrition information per serving:
200 calories, 5g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 220mg sodium, 34g total carbohydrate, 2g fiber, 9g total sugar, 4g added sugar, 5g protein.

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu, spendsmart.extension.iastate.edu.

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Nutrition on the Trails

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Two women eating sandwiches on a hike

July is National Park and Recreation Month! If you like hiking, here are some simple nutrition tips:

  • Stay energized by eating carbohydrates. Carbs give you energy, especially for long hikes. Examples of carbs include dried fruit, cereals, or granola bars. Aim for 30–60 grams of carbs per hour for hikes lasting 1 to 2.5 hours, such as an apple, peanut butter and jelly sandwich, or a cup of pretzels. For longer hikes, eat 60–90 grams of carbs per hour, like 2 bananas, 2 granola bars, or a bagel with cream cheese.
  • Eat protein to build muscle. Carbs are not the only thing you should eat while hiking—protein is also important to eat! Some examples of foods with protein are meats, nuts, and beans. Protein is important for muscle strength during hikes.
  • Stay hydrated. Drink water regularly, even if you are not thirsty. If you go on longer hikes or it is hot outside, you may need sodium. Sodium helps the body hold on to water. Aim for 300–600 mg of sodium during long hikes. You can get sodium from salty snacks or electrolyte drinks.

Take-along Trail Mix is a great snack option for hiking because it has carbs, protein, and sodium. Happy hiking!

Source: National Library of Medicine, go.iastate.edu/7WWAPE

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Gear Up for Biking

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Bicycling is a great way to be physically active and improve mental health. Health benefits include stronger muscles, better coordination and mobility, reduced body fat, and lower stress. Bicycling is a lower-impact activity compared to running and causes less stress to feet, knees, and hips.

Bicycling is versatile. It can be enjoyed alone, with a small group, or as part of big bicycling events like RAGBRAI. Bicycling can be a way to save money on gasoline costs, as a fun way to enjoy an adventure, or as a thrilling way to enjoy competitions such as the Iowa Games or Special Olympics.

Be safe when biking. Always wear a helmet. Use bike paths and lanes when available. Obey traffic rules. Be careful around cars. Do not let distractions like loud music or alcohol put you in danger.

Stay safe, have fun, and get pedaling!

For more information on the health benefits of bicycling, visit the Harvard School of Public Health, www.hsph.harvard.edu, and for more information about bicycling in Iowa, visit the Iowa Department of Transportation website, iowadot.gov/iowabikes.

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