Health Notes

Congratulations for taking the first step to a healthier lifestyle. This program is designed to support you in healthier living and achieving a goal of walking or hiking 10,000 steps per day.

Why 10,000 steps?

10,000 steps a day began as a fitness program in Japan in the 1960’s, and it has been proven time and again that this level of activity ensures a moderate level of fitness.

The Cooper Institute conducted a lifestyle exercise study cited in the Journal of American Medical Association, which showed that 30 minutes a day of meaningful cardiovascular activity also provides a moderate level of fitness.

Calculating a brisk walk at 5 – 6 km per hour (3 – 4 mph) then 7,000 steps (minimum) to 10,000 steps (optimal) easily meets this half hour per day activity goal.

Take Two Hikes and Call Me In The Morning

Did you know doctors are actually writing prescriptions for hiking? Medical studies have shown that the more concrete a doctor’s advice, the more likely a patient is to follow it. Instead of just telling people to ‘get more exercise’, a more specific direction might be to take 10,000 steps per day or hike the trail between your house and the lake each morning.

Follow the doctor’s orders!

Benefits of Walking and Hiking

Medical studies show that walking and hiking can:

• Reduce the risk of coronary heart disease and stroke
• Lower blood pressure
• Reduce high cholesterol and improve blood lipid profile
• Reduce body fat
• Enhance mental well being
• Increase bone density, hence helping to prevent osteoporosis
• Reduce the risk of cancer of the colon
• Reduce the risk of non insulin dependant diabetes
• Help to control body weight
• Help osteoarthritis
• Help flexibility and co-ordination hence reducing the risk of falls

Easy Ways to Get Active

• Take the stairs whenever possible
• Go for a 5-minute ‘non-smoking’ walk when co-workers take a smoke break
• Power-walk every supermarket aisle, even when you only need milk
• Get up from your desk and take a 3-minute walk every hour. This is also good for your eyes and back
• Park at the end of the mall that’s farthest from your shopping destination
• Walk the sidelines while your kids play soccer
• Have ‘walking meetings’ at work
• Deliver messages to co-workers in person instead of using inter-office mail or e-mail
• Use a cordless / cell phone and walk while you talk
• Have an exercise date – walk, play a sport, visit a park with a friend
• Play music and dance around the house
• Vacuum your house more often
• Spend an evening dancing instead of at the movies
• March in place while you brush your teeth
• Do yard work
• Spend time with family walking along the lake, at the museum or at a park
• Go sledding, bike riding or jump rope with the kids
• Join the Regional Parks Take a Hike Program at a Regional Park near you

Think of your day-to-day life and how you can make changes without necessarily adding time. Look for excuses to move!

Footwear

Proper footwear is essential in all walking and hiking programs. A good pair of shoes can keep you sturdy on a trail, reduce blisters and prevent many injuries. If you need help, check in with one of the running or walking shops around town.

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