Tag: walking

Move More Month

eminniha

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

fitness, healthy living, wellness , , , ,
Leave a Comment on Move More Month

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
fitness, healthy living, wellness , , ,
Leave a Comment on Physical Activity and Vacation

Chronic Conditions? Stay Active

eminniha

Being active is helpful for people with chronic health conditions. It can help people with arthritis by making their joints less stiff and reducing bone loss for those with osteoporosis. And if you have diabetes, it can even help lower blood-sugar levels.

Due to your health condition, you may be unable to do 30 minutes of aerobic physical activity five days a week or muscle-strengthening exercise at least twice a week. Try your best to stay active by doing what you can. The key is to keep moving.

Do you enjoy walking? Check out the Walk with Ease program, www.walkwitheaseisu.org. The program was developed by the Arthritis Foundation for people over 60 with arthritis. Those with other chronic conditions will find it helpful also.

Talk with your healthcare professional before starting a new exercise. They can help you select a safe activity and identify necessary changes or precautions.

Women walking

Sources: Exercise and Chronic Disease: Get the Facts, www.mayoclinic.org

fitness, healthy living, wellness , , , , ,
Leave a Comment on Chronic Conditions? Stay Active

Win with Workplace Wellness

eminniha

One way to improve our overall health is to be physically active on a regular basis. It is crucial for healthy aging, reduces risk of chronic diseases, improves mental health, and strengthens bones and muscles. Most Americans who work full-time are spending at least eight hours a day at their worksite, and most of that time is spent at a computer or desk. Here are five tips for increasing physical activity during the workday:

  • Take short 3- to 5-minute breaks every hour to get up and walk around your worksite.
  • Find your favorite exercise video, spendsmart.extension.iastate.edu, before or after lunch.
  • Invest in a standing desk or “treadmill desk” to increase standing or walking throughout the day.
  • Try stretches while sitting at your desk—such as chair squats, arm and elbow stretches, sit up and stretches, and overhead presses.
  • Find a colleague to walk with during your lunch hour. This can improve social and physical well-being.

Sources:
CDC, www.cdc.gov
New Jersey Agricultural Experiment Station, njaes.rutgers.edu
Harvard Health Publishing, www.health.harvard.edu

fitness, healthy living, wellness , , , , ,
Leave a Comment on Win with Workplace Wellness

Find Your Movement Motivation

eminniha
Walking on path

Starting a physical activity routine and sticking to it can be challenging. Finding the motivation to stay active is key.

Most results of exercise are not instantaneous, so set realistic goals. Start small and gradually increase to 30 minutes of exercise five days per week. People keep exercising because they have found something they enjoy. If exercise feels like a chore, it can hold you back from accomplishing your exercise goals. You may also take food supplements like high protein bars, trueprotein.com, that can help enhance your overall performance during your workouts.

People who are physically active tend to live longer, healthier lives. Research shows moderate physical activity—such as 30 minutes a day of brisk walking—significantly contributes to longevity. Always consult with your health care provider before starting an exercise program.

Source:
American College of Sports Medicine, www.acsm.org

fitness, healthy living, wellness , , ,
Leave a Comment on Find Your Movement Motivation

Walk with Ease: A Program for Better Living

eminniha
Tying walking shoes

A team at Iowa State University (ISU) is leading the statewide rollout of Walk with Ease (WWE). It is an evidence-based program to help older adults establish healthy patterns of physical activity. The ISU team is currently inviting adults over the age of 60 to take part in an enhanced version of the virtual, self-directed WWE program. This includes access to an online portal as well as personalized support to help older adults incorporate more steps into their daily lives. All programming, including a guidebook, is free for those willing to provide feedback on the enhancements. For more information and to enroll in the program, visit Walk with Ease, www.walkwitheaseisu.org.

Sources: Walk with Ease, www.walkwitheaseisu.org

fitness, healthy living, wellness ,
Leave a Comment on Walk with Ease: A Program for Better Living

Creek Walking

eminniha
Creek with water and rocks

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.

fitness, healthy living, wellness , ,
Leave a Comment on Creek Walking

Take a Walk in the Park

eminniha

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.

Trail in a park

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:

  • Horseback riding
  • Canoeing and kayaking
  • Swimming
  • Fishing

Sources: 20 Walks in 2020, iowadnr.gov; Iowa by Trail, inhf.org

fitness, healthy living, wellness , ,
Leave a Comment on Take a Walk in the Park

Walk Abouts

eminniha
Two people walking

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:

  • Research community history and explore it on a walk.
  • Have you wondered about an interesting house or building in your community? Check with your local public library; they may have information about community history.
  • Another idea is to listen to a podcast or an audiobook on your walk. There are many interesting podcasts—some are educational, inspiring, or entertaining. Audiobooks are also available through most public library apps, including Libby and Overdrive, as well as paid services.

Keep these safety tips in mind when walking:

  • Let someone know where you are going.
  • Take a cell phone.
  • Be aware of your surroundings.
  • Take a walking buddy for companionship.
  • Keep the volume of your headphones at a reasonable level so you can hear others, cars, etc.
fitness, healthy living, wellness ,
Leave a Comment on Walk Abouts

Safe Walking on Snow and Ice

eminniha
Walking in snow

Winter wind, snow, and ice can be scary to walkers. Even a short stroll is hard. Strong winds and icy sidewalks can make you fall and freeze your nose.

How to enjoy good winter walks without getting hurt:

  • Check the wind chill before you go outside. It should be more than 10°F. You can get frostbite in 30 minutes when the windchill is -18°F!
  • Equip yourself for the weather. Bundle up. Bulky clothing could break a fall.Walking poles help gain traction on snowy ground.You can wear shoes with studded soles or boots with grooved soles. You could buy elastic slip-on snow cleats. They are like snow tires for your feet! (Take the cleats off when you go inside. They can make you slip on inside floors.)

Watch the video 5 Ways to Walk Safely in Icy Weather, www.webmd.com/a-to-z-guides/video/icy-weather-safety-tips, for more tips.

Sources:
WebMD, www.webmd.com/fitness-exercise/features/weatherproof-your-workout#1
National Weather Service, www.weather.gov/bou/windchill

healthy living, wellness , ,
Leave a Comment on Safe Walking on Snow and Ice

Categories

Meta