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Walk your way to fitness this winter
Walking is the single most popular adult exercise in this country. And why not? It’s safe, easy and cheap. Best of all, it makes us look and feel great.
Studies show that a regular schedule of brisk walking has several benefits:
• Improves circulation and helps heart and lungs work more efficiently;
• Burns calories to help lose extra pounds or maintain ideal weight;
• Eases tension. You can walk to think — or walk to not think;
• Boosts energy.
What makes a walk a workout?
The short answer is pace and time or distance. When you are walking to exercise, you don’t stroll or stop to window-shop. After an initial warmup, you move out at a steady pace that is brisk enough to make your heart beat faster and to cause you to breathe more deeply. Walking needs to be done for at least 30 minutes if your body is to achieve any “training effect.”
Use the “talk test”
Benefits are highest when you walk as briskly as your condition permits. The “talk test” can help you find the right pace. If you are too breathless to talk, you’re going too fast. If you develop dizziness, pain, nausea or other unusual symptoms when walking, slow down or stop. If your problem persists, see your physician before walking again.
Tips for being more active
1. Make time: Adults need two-and-a-half hours a week of physical activity. Try doing something physical after dinner or begin the weekend with a Saturday-morning walk.
2. Plan ahead and track your progress: Write your physical activity plans on your calendar. Check off your day after completing an activity.
3. Plan for all weather conditions: Try things that don’t depend on the weather conditions. Think indoor walking, indoor swimming or even active video games. Whenever the weather is nice, get outside.
Consider participating in the local (and indoor) Winter Walking group
The Winter Walking group is being offered for any age and any fitness level starting Jan. 5 for eight consecutive Thursdays at 4 p.m. The program will end on the last Thursday in February. Location will be at the York Automotive Building at the Putnam County Fairgrounds.
Stop in for a quick walk after work. Arrive late, or leave early – do what works for you. Whoever logs the most minutes walked during the eight sessions will be entered to win a Fitbit sponsored by Putnam County Hospital (only adults are eligible). To register, call 653-8411.
(Source: Eat, Gather, Go)
Visit www.extension.purdue.edu/putnam or contact the local office at 653-8411 for more information regarding this week’s column topic or to RSVP for upcoming events. Office hours are Monday through Friday from 8 a.m.-noon and 1-4 p.m. Evening and lunch appointments are available, upon request. It is always best to call first to assure items are ready when you arrive and to RSVP for programs.
Upcoming Events
Dec. 22 – Extension office closes for winter recess at noon
Dec. 23-Jan. 2 – Extension office closed for winter recess
Jan. 3 – Extension office reopens at 8 a.m.
Jan. 5, 12, 19, 26 and Feb. 2, 9, 16, 23 – Winter Walking group, 4 p.m., York Automotive Building, Putnam County Fairgrounds
Jan. 9 – 4-H Grows Investors, register using 4honline or contact office for help, 7:30 p.m., virtual