This week as part of preparation for the Mayor's Walk we are going to learn about the Benefits of Walking.
Walking has so many great benefits. Here are just a few:
·
Lowers blood
pressure
·
Reduces levels of
bad cholesterol
·
Reduces risk of
coronary heart disease
·
Reduces the risk of
breast and colon cancer
·
Improves muscle tone
·
Slows down
osteoporosis bone loss and reduces risk of osteoporosis
·
Burns calories and
reduces appetite
·
Increases aerobic
capacity
·
Helps maintain body
weight and lower the risk of obesity
·
Improves blood sugar
levels and reduces the risk of Type 2 Diabetes
·
Enhances mental well
being
·
Enhances stamina and
energy
(The benefits are based on
research of walking and moderate physical activity for at least 30 minutes a
day)
Get out there and start walking. Here's your weekly assignment to help you get started.
*Always speak with your
doctor before starting any new workout routine, physical activity, or diet.
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Walk Preparation
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4/20-4/26
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MONDAY
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Walk 1/2 of a mile
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You don’t have to do it all at once.
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You can do this!
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Drink plenty of water, you need to hydrate
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Eat a healthy snack such as an apple or carrots
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Tuesday
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Walk for 15 minutes. You can do this by yourself, with a friend, take an animal for a walk, or however you like.
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Today I want you invite a neighbor join you in the Mayor’s Walk
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Take it a few minutes at a time if you need to. You can walk for 5-7 minutes on your break at work.
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Don’t forget to hydrate
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Wednesday
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If you watch tv, today I want you to walk in place during the commercial break
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Drink water.
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If you don’t watch tv, today I want you to walk in place 4 times for 3 minutes each time
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thursday
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Walk for 15 minutes. If you need to take a break halfway through, that’s alright.
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Make sure you have good walking shoes. Be sure to read yesterday’s blog post to learn more about this.
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Keep motivated by listening to music on your walk.
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friday
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Take a walk to the nearest park, be sure to go at least 1/2 mile today.
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Add another physical activity to your daily routine, such as push-ups, sit-ups, jumping jacks, or yoga.
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Take time to enjoy nature!
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Saturday
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Invite an old friend to dinner.
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While you are out on the trails, have a relaxing, healthy picnic. Drink water to keep hydrated on the trails.
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SUNDAY
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Take a leisurely 10 minute walk by yourself or with a loved one
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Drink plenty of water
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Rest and recuperate
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Be ready, tomorrow we start being active again. J
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