Walk Nebraska Newsletters
The ChooseMyPlate graphic is one of the easiest ways to learn about healthy eating. It's simple to look at the icon and recognize how to fill up your own plate for a healthy diet. But can you learn to cook with it? The Partnership for a Healthier America, Let's Move!, USDA's MyPlate and the nation's top recipe creators along with the photo-sharing site Pinterest, have come together to offer hundreds of tasty recipes to anyone looking for healthier meals.
Tai Chi Walk is known as a calm, methodical form of “meditation in motion,” where one creates a “mind-body connection” using a fundamental movement of the martial arts, Tai Chi. This gentle movement of Tai Chi is a form of walking combining focus, flowing movement and deep breathing. Tai Chi Walking has shown value in maintaining, treating and preventing many health issues.
Put some jiggle in your wiggle. Be sure to loosen muscles before starting on your walk. Warm-up and cool-down, plus stretches after cool-down, are a very important part of any fitness activity. Warming your major muscles before an exerting walk prevents cramps and injuries such as shin splints. Begin walking slowly for 5 minutes. Next wiggle each major muscle group a few times, starting with your head and working down to your toes.
Many things affect immune system function and fortitude. Normally, the immune system is incredibly effective at fighting off invaders like common colds and the flu. Add everyday stressors and poor diet and lack of physical activity to the mix and those tiny invaders have a better chance of making you their home. Avoid these “bugs” by exercising your immune muscles to avoid the achy, congested, feverish, can’t-get-out-of-bed symptoms that come with many common colds and the flu.
It is usually a good idea to dress in layers when you work out, no matter what time of year it is. In Nebraska, the weather can change quickly, so by wearing layers, you can always make adjustments to zip up, unzip, or remove. Reaching for your favorite t-shirt when you exercise may be habit, but cotton, once wet, has little or no insulating value. Here are the layers you should think about wearing for your inner, outer and middle clothing items.
We all know that physical activity is good for you, but it’s easy to drag your feet—literally. We all have reasons to stay inactive, but sometimes those reasons are based more on myth than reality. This newsletter discusses some of the most common myths about physical activity and how to replace them with a positive, can-do attitude.
Walking is a great way to de-stress after a hectic day. Everyone needs a way to unwind from the day, why not do so in a healthy way? Walking not only promotes the health of the body, but also the health of the mind. Walking is an opportunity to clear the mind, and maintain a state of relaxed awareness. While walking, don’t dwell on a problem at work or at home, learn to practice “mental fitness.” Simply take the time to focus on how your body feels and your breathing.
Think for just a minute about your typical workday. For many Americans, work means hours of sitting, lots of stress, rushed or skipped meals and plenty of high-fat, high-sugar snacks and beverages. Fitting fitness and nutrition into your workday can make a big difference in your performance, attitude and health.
Being physically active is vital to maintaining health and independence as we age. Before you begin an exercise program, there are a few things to keep in mind. Here are a few starters but read the full newsletter for more:
- If you haven’t had regular checkups, you might want to talk with your doctor about your workout plans. Ask if there are any reasons to modify your program or adjust the exercises to do them safely.
- Always listen to your body and do what you can as long as you’re comfortable.
- Drink plenty of water. Unless your doctor has asked you to limit fluids, be sure to drink water when you exercise. Many older adults don’t feel thirsty even when their body needs fluids.
- Aim for at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity activity each week.
Check out Walk Nebraska - a unique web site designed to help you achieve a healthier lifestyle by making walking an important part of your personal fitness program.
May 2013: Healthier Recipes Easy to Find
April 2013: Tai Chi Walk
March 2013: Jiggle Your Wiggle
February 2013: Exercise: An Immunity Boost
January 2013: Wear Layers Being Active Outdoors
December 2012: Exploring Physical Activity Myths
November 2012: Walk to Unwind
October 2012: Wellness at Work
September 2012: Exercise and Older Adults
August 2012: Distance Walking - Is it for you?
July 2012: Keeping Walking Fun
June 2012: Eating for Energy
May 2012: Don't Resist Strength Training
April 2012: Prevent Spring Sprains and Pains
March 2012: Adding Zing to Your Walk - Nordic Walking
February 2012: Walk for Your Heart
January 2012: Winter Blues
December 2011: Family Fitness is Priceless
November 2011: Set SMART Goals for Motivation and Accountability
October 2011: M.A.P. Out a Healthy Lifestyle
September 2011: The Need for Speed: Racewalking