WellnessAdvocate
M AY 2 0 1 7
Keep It Movin'
The President's Council on Fitness, Sports & Nutrition recommends 30 minutes of physical activity a day for adults and 60 minutes for
children, at least five days a week. Sound like too much? It's much easier than you think, regardless of your current activity level. There are
plenty of ways to get moving and some may even surprise you! It's time to be active, get healthy, and have some fun!
Being active doesn't require joining a gym. Look for ways to increase your heart rate during your daily routine. Walk or cycle instead of
taking the car or bus, or you can choose the stairs over the escalator or elevator. As you are working towards your fitness goals to
jumpstart or maintain a healthy lifestyle, it could help to consider the following types of exercise:
Aerobics
Aerobic activities require moderate physical effort and can include biking slowly, canoeing, ballroom dancing, general gardening, using
your manual wheelchair, arm cycling, walking briskly, and water aerobics. Examples of vigorous activities are basketball, jumping rope, running or bicycling on hills, soccer, swimming laps, and martial arts.
Not sure whether you are at a moderate or vigorous activity level? Try the talk test. If you can talk while you are active, then you are moving
at a moderate level. If you can only say a few words without stopping to catch your breath, then you are engaging in vigorous activity.
Strength Building
Strengthening activities work all the major muscle groups—legs, hips, back, chest, stomach, shoulders, and arms. These activities include,
but are not limited to: lifting weights, push-ups, sit-ups, and working with resistance bands. Don't have weights? Common household items
such as bottled water and soup cans can also be used.
Bone-Strengthening Activities
Bone-strengthening activities produce a force on the bones that promotes bone growth and strength. This force is commonly produced by
impact with the ground. The good news: bone-strengthening activities can also be aerobic and muscle-strengthening like running, jumping
rope, basketball, tennis, and even hopscotch.
There are many health benefits to being active for people of all ages, backgrounds and abilities, but you should consult your physician before
starting a new activity program. If you haven't been active in a while, start slowly and build up. Do what you can; some physical activity is
better than none.
(Source: hhs.gov)
Walking: Free, Fun and Good for You
Brisk walking for 30-45 minutes each day can give you a
lifetime of health, including:
1. Longer life. A study of about 8,000 men published in the New England Journal of
Medicine found that over 12 years, walking two miles a day dropped the risk of death by
nearly 50%. Walking seems to be particularly protective against cancer. The walkers cut
their risk of death from cancer during the study period by about 65%.
2. Lower weight. Several studies have shown that walking from 8,000 to 10,000 steps a
day, roughly four to five miles, is highly effective as a means of weight loss.
One of the best things about
walking, as opposed to solitary
workouts in a gym is that it
lends itself to being social. Walk
with a companion whenever
possible – two-legged and fourlegged versions both appreciate
the exercise and company.
3. A better brain. The National Council on Aging found that walking 45 minutes daily at
a rather brisk, 16-minute mile pace significantly boosted mental performance in people
over age 60. Another study found that walking 40 minutes three times weekly slowed
the normal, age-related shrinkage of the hippocampus. This part of the brain combines
short-term memory and is one of the first regions to be damaged in those who have
Alzheimer’s disease.
While walking is a gentle, safe exercise, it should not be effortless. To get the best
results, you should be able to cover about three miles in forty-five minutes—a brisk pace.
You should breathe more quickly and notice a slightly elevated heart rate, but still be able
to easily carry on a conversation. Remember, though, it's OK to start slowly, especially
if you haven't been exercising regularly. You might start with five minutes a day the first
week, and then increase your time by five minutes each week until you reach at least
30 minutes. However you do it, once you take that first step, you're on the way to an
important destination—better health.
Starting a walking program takes initiative. Sticking with it takes commitment. To stay
motivated, set yourself up for success. Start with a simple goal, such as, "I'll take a
10-minute walk during my lunch break." When your 10-minute walk becomes a habit, set
a new goal, such as, "I'll walk for 20 minutes after work." Find specific times for walks.
Soon you could be reaching for goals that once seemed impossible.
(Sources: Dr. Andrew Weil, Mayo Clinic )
S AV E T H E DAT E
Our Lunch-N-Learn is on Thursday, May 18. The topic is “Keep Movin'”
Ingredients
Recipe: Nice and Healthy Zucchini Bread
Instructions
3/4 cup roughly chopped raw walnuts or pecans (optional)
Preheat oven to 325°F; grease a 9”x 5” loaf pan.
1/3 cup extra-virgin olive oil
1. In a large mixing bowl, combine the oil and honey.
1/2 cup honey or maple syrup
Beat them with a whisk until combined.
2 eggs
2. Add the eggs and beat well. Add the milk, baking soda,
1/2 cup water or almond milk
cinnamon, vanilla, salt and nutmeg, and whisk to blend.
1 teaspoon baking soda
3. Stir in the zucchini, then add the flour and stir just until
1 teaspoon ground cinnamon
combined; gently fold in the nuts.
2 teaspoons vanilla extract
4. Pour the batter into the loaf pan and bake for 55 to 60 minutes
1/4 teaspoon salt
or until a toothpick inserted into the center comes out clean.
1/4 teaspoon ground nutmeg
5. Let the bread cool in the loaf pan for 10 minutes, then
11/2 cups grated zucchini (1 small zucchini, about 7 ounces. If your
transfer it to a wire rack to cool for 20 minutes before slicing it.
grated zucchini is very wet, squeeze out the excess moisture over
the sink before stirring it into the batter).
13/4 cups whole wheat flour
(Recipe by Cookie and Kate)
Makes 8 servings: (Serving Size: 1 slice) • Calories: 161 • Fat: 5 g •
Saturated Fat: 4 g • Carbs: 26.2 g • Fiber: 2 g • Protein: 3.7 g
• Sugars: 14.8 g