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Walk NEBRASKA Newsletters
The holiday season is almost here. Trying to balance holiday parties, shopping, baking, cleaning, entertaining, and work may lead to some stressful times. What about eating healthy or physical activity? Finding time for fitness over the holidays may be hard because of the cooler weather and busy schedules. Read this article for 3 tips to help you fit in fitness over the holiday season.
Non-exercise related activities such as wiggling, standing or talking on the phone are known as NEAT or non-exercise activity thermogenesis that accounts for much of our movements and caloric expenditure throughout the day. All those little movements are burning calories, which can really add up over the course of a day.
Finding a place to walk can often be as challenging as finding time to go for a walk. Both take a little planning to be successful. Explore your community to find out possible walking locations and routes. Whether large or small, rural or urban, there are safe places to walk. Read this newsletter to find out more.
Regular physical activity, such as walking, is an important part of a healthy lifestyle. Balancing exercise with the right amount of food is a tried and true way to maintain a healthy body. Going to farmers markets is a great way to combine physical activity and healthy eating while enjoying the outdoors and supporting local farmers.
Physical activity should be a part of all American’s lives including women that are pregnant or breastfeeding. Pregnancy can serve as a good motivator to start making healthy changes. Walking is a perfect way to be active whether you’re new or returning to physical activity or even an experienced athlete. Is exercising during pregnancy safe? Why should I exercise when I’m so tired already? Read more...
Are you trying to improve your diet to reduce your risk for a chronic disease and/or to reduce calories? Take a look at the foods containing fat. They might be your culprit. One gram of fat contains 9 calories, while one gram of either a protein or carbohydrate contains only 4 calories. Less than 30% of our daily calories should come from fat. Read more...
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.
November 2013: Finding Time for Fitness over the Holidays
October 2013: Increase Your "NEAT" at Work
September 2013: Where to Walk is Just as Important as When to Walk
August 2013: Fueling Your Walk with Foods from the Farmers Market
July 2013: Tips for Physical Activity during Pregnancy & Breastfeeding
June 2013: Choose Healthy Fat
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