fresh &
HEALTHY
SUMMER
Walk the Walk
How much is enough?
Looking for a way to get healthier,
feel better and enjoy life a little more?
Experts have discovered that walking –
a simple, inexpensive and enjoyable activity,
delivers a surprising number of health benefits.
Get fit
According to the National Institutes of Health, walking
improves your overall fitness. It keeps your heart, lungs
and circulatory system healthy and strengthens your bones
and muscles. A study that tracked walking program participants
for a period of five months showed a 20% increase in muscle
strength. So lace up those walking shoes and get fit!
Manage your weight
A brisk walking routine can help achieve and maintain a healthy weight by
burning an average of 100 calories per mile. The more you walk, the more
you burn. In addition, studies show that people who walk regularly gain
significantly less weight as they get older. So get started and keep walking
to help maintain a healthy weight.
Stay healthy
Many studies show that walking as little as one mile each day reduces the
chances of developing heart disease. In addition, taking 30 minute daily
walks can help prevent or manage high blood pressure and diabetes. The
simple act of walking is an easy way to take steps to better health.
Reduce stress
A landmark study measured outlook about personal problems before and
after a 10 minute walk. The research found that participants described their
problems as less serious after the walk. So lift your spirits – take a walk!
Sleep well
According to the National Sleep Foundation, regular brisk walking helped
people to fall asleep faster and sleep more restfully compared to days
without a walk. With so many benefits, it pays to step up and get walking.
Choose a walking routine that works for you and walk your way to
better health.
Experts recommend that healthy adults get a
minimum of 2½ hours of moderate intensity activity
each week. The good news is that ‘brisk walking’, or
walking at 3 miles an hour counts. While 2½ hours a
week is a good starting point, additional steps can
yield additional health benefits.
Start slow and work your way up
If you’re just getting started it’s best to pace
yourself. First, talk to your doctor, especially if you
have health concerns. Start with 10 to 15 minute
walks 5 days a week, for the first week. Then add
5 minutes a day the next week. Keep adding 5
minutes each week and you’ll be up to 2½ hours in
about 6 weeks. Work on your pace until you achieve
that noticeable increase in heart rate that comes
from aerobic activity.
Decrease sit-time, increase fit time
Even if you exercise regularly, hours of continuous
sitting increases the risk of obesity and related
medical conditions like diabetes and even heart
disease. So boost your health and break up your
sit-time with walks throughout the day. Get up and
take a walk for at least ten consecutive minutes a
few times a day. One of the best ways to increase
your fit-time is to decrease sit-time.
Count your steps
Experts recommend counting your steps. Whether
you’re already walking for 2½ hours a week or just
getting started, you can benefit. Counting your
steps makes it easier to track your progress and
feel a sense of accomplishment. Join a walking
challenge that includes a step-count goal –
the friendly competition can motivate
you. Whether you use a traditional
pedometer or a smart band to track
your steps, the goal is to keep
walking and to increase
your steps over time.
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HEALTHY Lifestyles
If it’s not fun, we won’t do it! The way to keep up with your walking goal is
to make it an enjoyable part of your daily routine. Here are a few ways to
put the fun into walking.
Find a buddy
If you are tired of walking alone or constantly put off getting started, a
walking buddy can help. Whether you buddy up for lunch-time walks with
coworkers, or weekend walks with family or friends, the buddy system is a
fun motivator on the walk to better health.
Makes 12 servings each
Try these easy to prepare, refreshing, fruit-infused
waters as a part of your healthy summer hydration.
Choose your favorite citrus flavor.
Grapefruit
2 fresh ruby red grapefruits
OR
Lemon
3 fresh lemons
OR
Orange
Join a group
Many towns and cities have walking groups that cater to a wide range of
walkers, from college students to working moms. If the groups in your area
do not fit your schedule, start your own group. The American
Heart Association offers free resources to get a group started.
A walking group can add fun and motivate friendly competition.
Set fun challenges
Resolve to walk the number of miles in a marathon in a specific number of
days. Once that goal is achieved, either lessen the days to get to 26 miles
or start a new challenge. For example, set a time goal to walk the number
of miles from Miami to Orlando. Be sure to use your pedometer to track
against these or other fun goals.
2 fresh oranges
Preparation:
Seed and cut grapefruits, lemons or oranges into
8 wedges. Combine with 3 quarts water, mix well.
Refrigerate overnight then serve chilled.
Each infused water contains 10 calories or less per
serving.
Blueberry, Raspberry
Yogurt Parfait
Makes 4 servings
Ingredients:
Choose your tunes
Workout music can make walking fun and help you stay on pace. Choose
from your personal playlist or purchase workout mixes specifically designed
for walking from your favorite music genre. If you are not a music lover,
books on tape or podcasts also work well. Choose the listening activity
that makes walking fun for you, and the miles will fly by quickly. But be
careful – pay attention to your surroundings and stay safe.
Walk for a cause
Get off the sidelines and join the fun at one of the annual walks that
raise awareness and money for specific health issues. Or, turn your
own routine walks into a cause. Set aside a small fixed amount of money
every time you walk, then at the right time, donate to your favorite charity.
Since everyone’s health history and nutritional needs are so different,
please make sure that you talk with your doctor and a registered dietitian
to get advice about the diet and exercise plan that’s right for you.
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Citrus
Fruit Infused Waters
1 cup raspberries
1 cup blueberries
1½ cups low fat vanilla yogurt
1 cup low fat granola without raisins
Preparation:
In each 8 oz. clear glass, place:
¼ cup raspberries
¼ cup blueberries
⅓ cup yogurt
Top with ¼ cup granola. Enjoy!
N U T R I T I O N A L I N F O R M AT I O N per serving
Calories: 200
Sodium: 115mg
Calcium: 185mg
Protein: 7g
Carbohydrates: 40g
Total Fat: 3g
Cholesterol: 5mg
Saturated Fat: 1g
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