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.
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.
Our bodies are built to move. There are many benefits to being active throughout the day. Moving your body for just 3–5 minutes every 30–60 minutes improves nearly every system in the body.
Studies show that moving for a few minutes every 30 minutes or so
Increases energy levels,
Promotes better blood flow,
Improves posture, and
Get your body moving by taking a stroll away from your work area. Stretch muscles that feel tense. Shake your arms and legs or do simple exercises in your workspace. For example, you could do wall push-ups, repeatedly standing from your chair.
With fall approaching, the new schedule for school and work has likely changed your routine. However, that doesn’t mean your exercise routine has to go. To keep yourself accountable, set a SMART goal for fall.
Specific—This is the “what” of your goal, describing exactly what you’re going to do and where. For example, “I will walk outside more often.”
Measurable—How can you measure your goal each day, month, or year? Add specific units and numbers to your goal. “I will walk outside 30 minutes a day.”
Attainable—Is this goal attainable for you? Think about your current fitness level and the competing demands on your time.
Relevant—Is this goal meaningful and beneficial to you?
Time-bound—What is the time frame of your goal? How many days a week, and for how long? For example, “In the month of September, I will walk outside for at least 20 minutes at least three days a week.” At the end of your time frame, you can evaluate your success and make a new SMART goal.
As seasons change, our bodies work to adjust to different temperatures. Unfortunately, this can cause our joints to become stiff and uncomfortable during weather changes. Try these three mobility exercises to increase functionality and reduce pain during the changing seasons:
Standing Hip Openers: Find your balance on one foot with the help of a chair. Standing on one leg, make a circle with the knee of the other leg. Bring the knee out to the side of your body and then back. Complete the motion 4–5 times with each leg.
Ankle Mobility: Stand tall with one hand on a wall for balance. Rise up onto your toes so your heels come off the floor. Then slowly rock back to the heels of your feet, letting your toes rise from the floor. Rock back and forth about 10 times.
Knee to Chest Stretch: Place back against a wall and bring one knee to your chest. Grab the knee with both hands and hold the stretch for 30 seconds. Repeat stretch on each leg, standing up tall against the wall.