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Physical Fitness

Walking-An Excellent Form Of Exercise!

2013-06-10
 
 
Walking is an excellent form of exercise and almost everyone can do it.  Here is some information on the 10,000 Step Program taken from www.thewalkingsite.com
  
10,000 STEPS A DAY
"10,000 steps a day - pedometer walking program, walking routine, beginning walking, beginner walker"
How many steps do you walk each day?

Maybe you have heard the recent guidelines about walking 10,000 steps per day. How far is 10,000 steps anyway? The average person's stride length is approximately 2.5 feet long. That means it takes just over
2,000 steps to walk one mile, and 10,000 steps is close to 5 miles.

A sedentary person may only average 1,000 to 3,000 steps a day. For these people adding steps has many health benefits. I have outlined the basic 10,000 steps program, but also added a commentary below.

A reasonable goal for most people is to increase average daily steps each week by 500 per day until you can easily average 10,000 per day. Example: If you currently average 3000 steps each day, your goal for week one is 3500 each day. Your week 2 goal is 4000 each day. Continue to increase each week and you should be averaging 10,000 steps by the end of 14 weeks.

Wearing a pedometer is an easy way to track your steps each day. Start by wearing the pedometer every day for one week. Put it on when you get up in the morning and wear it until bed time. Record your daily steps in a log or notebook. By the end of the week you will know your average daily steps. You might be surprised how many (or how few) steps you get in each day.

There are many ways to increase your daily steps. Use your imagination and come up with your own list:
  • Take a walk with your spouse, child, or friend
  • Walk the dog
  • Use the stairs instead of the elevator
  • Park farther from the store
  • Better yet, walk to the store
  • Get up to change the channel
  • Window shop
  • Plan a walking meeting
  • Walk over to visit a neighbor
  • Get outside to walk around the garden or do a little weeding

  • Continue to track your daily steps and/or mileage; and keep notes on how you feel, how your body is improving, or other changes you are making to improve your health.

    If you are in very poor physical condition or at any point you feel that you are progressing too rapidly slow down a bit and try smaller increases. If you have any health concerns seek your physician's advice prior to starting or changing your exercise routine.

    Notice: We have outlined the standard 10,000 step program because so many people ask about it. This is a good program to help get people motivated, or to get sedentary people moving. It is however our recommendation that most individuals fit 30 to 60 minutes of dedicated walking (or other exercise) into their routine at least 3 to 4 days a week. You can start with as little as ten minutes per day and gradually increase your walking routine.

     

    Pedometers can be purchased on-line or at any Target, Walmart or sporting goods store.  The prices and options vary so you can find one that fits your budget and your fitness need.  Hope this helps to get you moving.  But walking is a great start  addition to any fitness program and we can all find 10 - 15 minutes to walk during the day.  Keep the tips handy to increase your opportunities and share with us any new ones you come up with.  I walked 21, 127 steps on June 1st.  It was amazing.  First I got out for my daily walk.  Then I went to pass out fliers with my church group.  Then I went to the mall and to Walmart to do some errands.  I parked farther away in the parking lot instead of praying for the close park.  I walked outside to take my packages to the car then went back in to Costco, instead of taking the packages with me.  I walked inside the gas station to get my receipt instead of driving off without it when it failed to print at the pump.  The steps just accumulated.  Get started and let us know how  you are doing.

     

     

    Walking Fit!

    2013-06-05

     
    Walking is an excellent form of exercise and almost everyone can do it.  Here is some information on the 10,000 Step Program taken from www.thewalkingsite.com
      
    10,000 STEPS A DAY
    "10,000 steps a day - pedometer walking program, walking routine, beginning walking, beginner walker"
    How many steps do you walk each day?

    Maybe you have heard the recent guidelines about walking 10,000 steps per day. How far is 10,000 steps anyway? The average person's stride length is approximately 2.5 feet long. That means it takes just over 2,000 steps to walk one mile, and 10,000 steps is close to 5 miles.

    A sedentary person may only average 1,000 to 3,000 steps a day. For these people adding steps has many health benefits. I have outlined the basic 10,000 steps program, but also added a commentary below.

    A reasonable goal for most people is to increase average daily steps each week by 500 per day until you can easily average 10,000 per day. Example: If you currently average 3000 steps each day, your goal for week one is 3500 each day. Your week 2 goal is 4000 each day. Continue to increase each week and you should be averaging 10,000 steps by the end of 14 weeks.

    Wearing a pedometer is an easy way to track your steps each day. Start by wearing the pedometer every day for one week. Put it on when you get up in the morning and wear it until bed time. Record your daily steps in a log or notebook. By the end of the week you will know your average daily steps. You might be surprised how many (or how few) steps you get in each day.

    There are many ways to increase your daily steps. Use your imagination and come up with your own list:
  • Take a walk with your spouse, child, or friend
  • Walk the dog
  • Use the stairs instead of the elevator
  • Park farther from the store
  • Better yet, walk to the store
  • Get up to change the channel
  • Window shop
  • Plan a walking meeting
  • Walk over to visit a neighbor
  • Get outside to walk around the garden or do a little weeding

  • Continue to track your daily steps and/or mileage; and keep notes on how you feel, how your body is improving, or other changes you are making to improve your health.

    If you are in very poor physical condition or at any point you feel that you are progressing too rapidly slow down a bit and try smaller increases. If you have any health concerns seek your physician's advice prior to starting or changing your exercise routine.

    Notice: We have outlined the standard 10,000 step program because so many people ask about it. This is a good program to help get people motivated, or to get sedentary people moving. It is however our recommendation that most individuals fit 30 to 60 minutes of dedicated walking (or other exercise) into their routine at least 3 to 4 days a week. You can start with as little as ten minutes per day and gradually increase your walking routine.

     

    Pedometers can be purchased on-line or at any Target, Walmart or sporting goods store.  The prices and options vary so you can find one that fits your budget and your fitness need.  Hope this helps to get you moving.  But walking is a great start  addition to any fitness program and we can all find 10 - 15 minutes to walk during the day.  Keep the tips handy to increase your opportunities and share with us any new ones you come up with.  I walked 21, 127 steps on June 1st.  It was amazing.  First I got out for my daily walk.  Then I went to pass out fliers with my church group.  Then I went to the mall and to Walmart to do some errands.  I parked farther away in the parking lot instead of praying for the close park.  I walked outside to take my packages to the car then went back in to Costco, instead of taking the packages with me.  I walked inside the gas station to get my receipt instead of driving off without it when it failed to print at the pump.  The steps just accumulated.  Get started and let us know how  you are doing.

     

     
    Are you up for a challenge? 
    2013-06-05
    We have two fitness challenges going on:
    •  60 Day Personal Weight Loss Challenge.  This challenge officially started on Tuesday, May 28th, but because it is a personal challenge you can start at any time.  Set your fitness and weight loss goals and get going.  Angela has set a goal of 30 lbs with a minimum of 5 workout days per week.  
    • Walk 100 Miles in June 2013.  (Angela saw this on myfitnesspal.) The goal is to walk, run, hike, bike, dance 100 miles in the month of June.  You can do anything that does not use motorized transportation.  One of our participants is doing her 100 miles using the treadmills, stair stepper and exercise bikes at her local gym, while watching movies.  They call it cardio cinema.  Be creative.  We can do this. 
    It is not to late to get started.  Reply to this e-mail to let us know you are interested in participating and we will add you to the list.  Each week you e-mail your stats letting us know who  you are doing in reaching your goals and how many miles you went.  We want to see how many miles we can do as a New Beginnings team.
     

    Weight Loss-What Works?

    By Angela Willingham

    2013-01-01

    Today is the start of a brand new year.  New years day always comes with new years resolutions to lose the weight and keep it off.  We don't make new years resolutions.  The truth is you have to make a decision.  A decision to start making better choices.  You have to make the right food choices and the decision to become active.  Stop sitting on the couch with the chips and soda and find some healthier choices when watching that movie and stop allowing TV watching and movie going to be your only forms of entertainment.  Find an activity you enjoy and start doing it on a regular basis.

    Even those who have lost weight with surgeries or the lose weight quick magic pill can tell you the weight does not stay off unless you change your mindset and your behaviors.

    Most of us know that crash diets don't work.  Starving ourselves doesn't work.  If you want to lose the weight and keep it off you are going to have to:

    1. Make better food choices.  Increase your fruits and vegetables and decrease the junk food.
    2. Look at the labels.
    3. Watch your portions.  A plate full is not a serving.
    4. Make an exercise plan and stick to it.
    5. Recognize this is a lifestyle change not a get fit quick scam.
    6. Identify how you got to the place you are in right now and overcome some of the obstacles and issues that got you here.  Come to terms with your feelings.  Emotional and binge eating all start somewhere.  What is causing you to do it?
    7. Take control of your life.

    Take some time to day to make some decisions.  What are you willing to do to get the weight off and keep it off.  How long are you willing to do it?  If the change is not a lifestyle change you will not keep it up, that is just the truth. 

    How much do you want to lose?

    What step are you willing to make today to get started?

    Our Weight Loss Coach Marilyn is willing to help you and so am I.  If you want to join the New Beginnings Weight Loss Support Group all you have to do is comment on this message or e-mail This e-mail address is being protected from spambots. You need JavaScript enabled to view it and we will get in touch with you via e-mail.

     

    Wellness Improves Productivity!

    By Angela Willingham

    2012-10-05

    Studies show that promoting wellness in the workplace can reduce absenteeism, increase productivity and lower health care costs.  What does your company offer?  If your employer offers fitness and nutrition classes take advantage of them.  They are usually offerred on site which saves you to the trouble of driving to another location and eliminates one more excuse for not taking care of yourself.  They are also either totally paid for by the company or subsidized, meaning less out of pocket cost to you.  Find out what is being offerred and then take advantage of it.

     
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