January 2014 Walking for Wellness
January is usually the time of the year when an individual decides, this is it, and I am going to get healthy. Walking is one of the easiest ways to get the exercise you need to stay healthy. Experts recommend at least 2.5 hours of moderate activity per week. Other than wearing a good pair of sneakers, investing in a pedometer or marking out a walking trail and then using your car odometer for miles, walking is an inexpensive method of exercising. If you have a concern about how brisk walking might affect your health, talk with your provider before beginning a walking program.
Start with a short-term goal; walk for 10-15 minutes every day. Or increase your number of steps by 300 – 500 daily. After your have made walking a habit, set a longer-term goal. You may want to walk briskly for 30 minutes a day and work up to 10,000 steps a day. You can then walk five days a week. To stay motivated, find a walking partner or daily dog walks or push your baby around town.
There are many walks to walk more than going for a long walk, Use the stairs instead o fan elevator or park farther away from work or a store. To get the heart-healthy benefits of walking, you need to walk briskly enough to increase your heart rate and breathing, but not so fast that you cannot talk comfortably. Brisk walking is a form of aerobic exercise. This is exercise that increases your heart rate for an extended time. Aerobic exercise helps strengthen your heart, lungs and muscles. A strong heart carries more blood, along with oxygen and nutrients, to the rest of the body. Aerobic exercise also lowers bold pressure and can help you stay at a healthy weight. Regular exercise helps prevent and reduce symptoms of depression. It helps reduce anxiety in children and teens. Walking is a weight-bearing activity, which means that it works the muscles and bones against gravity. This can also help reduce the risk of osteoporosis and broken bones. Walking, like all physical activity, burns calories. Being active is important for staying at a healthy weight.
Be safe while you walk. Know your surroundings and carry a cell phone for emergencies. Comfortable shoes and socks that cushion your feet are a must. Drink plenty of water before, during and after you are active.
Welcome back! Hope you all had a healthy and wonderful holiday.
Upcoming Screenings: Vision in Grade 1, rescreens for Melrose. Scoliosis screenings for students in grades 6, 7 and 8 if not noted on exam by provider. Dr. England and I will be presenting to 5 th graders the annual Puberty introduction.