Start walking for exercise

There are many benefits to leading an active lifestyle. Participation in regular physical activity decreases the risk of many chronic diseases, including heart disease, Type 2 diabetes, osteoporosis and breast, colon, bladder, kidney and lung cancer. In addition, an active lifestyle can improve your cholesterol, lower blood pressure, improve sleep and increase energy.

But you don’t have to join a gym or buy expensive equipment to get these benefits. Walking is a great way to increase your physical activity.

Why walking? Walking is one of the best types of physical activities because it is accessible to almost everyone, doesn’t require specific skills or equipment, is inexpensive, can be done in a variety of settings (in your neighborhood, at the mall, around a track) and can be performed at any chosen intensity.

How to get started

• Start slow and easy. If you haven’t gone for a walk in a while, walk 10 minutes to start.

• Pay attention to your posture. Walk with your head lifted, eyes forward and tummy pulled in.

• Focus on breathing. If you can’t talk during your walks, you are trying to do too much. Slow down and take a few deep breaths. If you can sing, you are doing too little. Pick up your pace a bit.

• Bring water and wear a hat on sunny days.

• Wear a comfortable pair of gym shoes. If your shoes are new, break them in before starting your walk.

• Slowly increase the pace, distance and/or frequency of your walks.

Set goals

• Set short-term and long-term goals. If you currently don’t have a walking routine, try setting a short-term goal of 10–15 minutes of walking 4–5 times a week. After you have met this goal for a few weeks, gradually increase the time and frequency of your walks.

• Set a long-term goal of walking 30-60 minutes 5-7 days a week.

• Add your walks into your calendar or to-do list. This helps make your walks part of your daily routine instead of an extracurricular activity.

Tips to add walking into every day

• Park farther away from your place of work, the grocery store, the mall entrance, etc.

• Walk during your lunch break.

• Instead of having coffee with friends, take a walk with them.

• While at work, instead of emailing a colleague, walk to that person’s desk.

• Whenever you are on your cellphone, stand up and walk around.

Join us. Steps in September is being offered for any age and any fitness level, starting Sept. 1 for five consecutive Tuesdays at 9 a.m. The location will be at Big Walnut Sports Park. Feel free to join us as your schedule allows for friendship and fitness. To register, call Hannah Cline at Putnam County Hospital at 765-301-7641.

Upcoming Events:

Aug. 29 – Life Cycles Bicycle Donation Day – Greencastle Farmers Market – 9 a.m.-12 p.m.

Sept. 1, 8, 15, 22, 29 – Steps in September – Big Walnut Sports Park – 9 a.m.

Sept. 4 – Junior Leader manual due to Extension office

Sept. 4 – My Record of Achievement due to Extension office

Sept. 19 – Life Cycles Bicycle Donation Day – Greencastle Farmers Market – 9 a.m.-12 p.m.

Sept. 28 – ServSafe food managers exam – limited space – 9 a.m.-12 p.m.; register at: https://purdue.edu/servsafe/workshops