Walking for Wellness

Walk Maryland Day is October 10, 2018. Walk Maryland Day is a day to celebrate the official state exercise - walking! It's also a way to promote awareness about how walking improves our health. October 10th is also Walk to School Day. Help the entire community come together to promote health and safer routes for students to walk and bike to school. These are great events to help people be active and start walking in your neighborhood.  Think about ways to be active every day, not just one special day.

Why focus on walking?  Well - walking is a great way to be active, you can do it anytime, anywhere, and it does not require special skills or equipment. The health benefits of walking may:

• Reduce the risk of diseases like heart disease, stroke, diabetes, and cancer.
• Improve blood pressure and blood sugar levels.
• Increase energy level.
• Decrease stress.
• Help prevent weight gain.

If you are new to walking, or haven’t been active in a while, start off slowly. Try 5 -10 minutes to start. Work up to 30 minutes per day. If you don’t have 30 minutes at once, get creative and break up your activity into shorter sessions. For example start the day by parking or getting off the bus/train 10 minutes away from your job and walk briskly to work.  At lunch, walk for 10 minutes around where you work, inside or out. End the work day by walking briskly for 10 minutes back to your car or station.

Still not convinced you should stop reading this and go for a walk? Check out this list of 100 reasons to go for a walk.

Fun, Fall, Family Activities in Maryland!

Fall is the time of the year for you and your family to enjoy the crisp, cool air and colorful trees. Take your family on a walk anywhere to enjoy the nice fall weather! The University of Maryland Extension and the Department of Health and Mental Hygiene host WalkMD each year on October 5. If you miss it this year, make plans for it next fall! This event is a fun way to get your family active.

Take your family to your local farmers’ market to pick out some fresh produce, like apples, greens, and winter squash. There are so many delicious fruits and vegetables to choose from, but some of them only come during the fall season, so get them while they last!

Pumpkins are now in season. You can go to a pumpkin patch or your local farmers’ market and let the kids pick out their very own pumpkin. Make a pumpkin pie using fresh pumpkin, then bake the pumpkin seeds in the oven by adding a pinch of salt for a healthy snack!

There are also many places in Maryland where you can bring the family to pick your own apples at an orchard. The apples you pick can become a game: bobbing for apples. Remember that apple scraps are good composting material!

During the month of October, many events are related to Halloween. If you are a family that likes being scared, you could always walk around a haunted house. However, if you have younger kids that might be too afraid, you can always go to a farm that offers corn mazes!

Lastly, raking up the leaves in the yard is a fall chore, but it also counts as exercise. Before you dispose of the leaves, make a pile and jump in them! No matter what your family decides to do this fall season, remember to have fun and be active!

How to Put Some Spring in Your Step This April

Spring is finally here and we can once again welcome warmer weather and longer days. Shake off the cold winter months and celebrate the season of new beginnings by going outside and getting active! Not sure how to begin those first steps on your journey to better health? Consider participating in the American Heart Association’s National Walking Day, an annual spring event that raises awareness about the importance of being physically active. 

National Walking Day 2016 takes place on Wednesday April 6th and participants commit to walk for at least 30 minutes to promote physical activity and well-being in their communities. Why walking? Walking is a great exercise whether you are just beginning a more active lifestyle, or are regularly physically active.  There are many positive reasons to start walking:

• Walking reduces the risk of many diseases.  Walking for just 30 minutes a day can help you reduce your risk of developing heart disease, improve your blood pressure, and enhance your mental well-being. 
  
•  Walking does not require special equipment or advanced athletic skills in order to achieve these amazing health benefits.
•  Walking is a low-cost and easy way to increase your energy, prevent weight gain, and reduce your risk of serious diseases such as diabetes, stroke, and obesity.  

With so many great reasons to take part in National Walking Day, why not encourage others to walk with you? Invite members of your workplace, school, and faith-based organization, as well as friends and family to join in on the fun! The American Heart Association’s website provides a resource guide and toolkit to help you plan for the event whether you are participating as an individual or as part of a group. The toolkit also includes a four week action plan for those who want to extend the fun for the whole month. More information on National Walking Day can be found at www.heart.org/WalkingDay.
  
Need more inspiration? Walking is the state exercise of Maryland! Visit University of Maryland Extension’s Walk MD! website to find helpful online tools such as an interactive map to track your steps and take you on a virtual walking tour around the state of Maryland. Recording your steps can be a great way to track your progress and motivate you to stay active!  For more information on resources found through the Walk MD! program visit www.extension.umd.edu/walkmd. 

So say farewell to those winter blues by lacing up your sneakers and heading outdoors! Sunny days and better health are right around the corner and just a few feet away.

Celebrate National Walking Day

 

National Walking Day is Wednesday, April 2nd!  Celebrate the day by getting outside and get the family moving.  Physical activity can sometimes be hard to fit in with busy schedules, but it is very important for your health and well-being.  Taking 30 minutes a day to walk can help to:

• maintain a healthy weight
• get your heart pumping
• help clear your mind

Walking is a great activity that the whole family can enjoy!  Taking a walk around the neighborhood gives your a chance to talk about your day with your family, enjoy the scenery, and get some fresh air.  If the weather is bad, walking inside counts too.  Take a walk around the local mall or department store. Try taking 2-3 laps around the store to get in physical activity.  Make a goal to work 3-4 times a week.

How will you celebrate National Walking Day?

Physical Activity for Spring

 

Spring has arrived and it's time to fill up a water bottle, put on a pair of comfortable shoes and get moving!  After all, the warm weather and extra daylight is a great time to get outdoors and get active.  Getting physical activity into your family's daily routine will help to reduce stress, boost your family's energy levels and improve your overall health!

Here are some ideas to get you moving this spring with fun and easy physical activites:

1. Have a day at the park.  Go to a local park and fly a kite, find a walking trail, play baseball or kickball, jump rope, take the dog for a walk, or throw a Frisbee.  Bring a picnic lunch and large blanket for everyone to sit on for a family meal.
2. Plant a vegetable garden.  Growing and eating from your own garden can be very exciting.  Kids love to see how food grows and they have fun helping to pick their own veggies. If you have limited space at home, try growing lettuce, tomatoes, or fresh herbs in pots that can sit on your porch.  Kids love to eat the foods that they have helped to grow.
3. Turn off the TV and go for a walk.  Limit your family's screen time and go for a walk around the neighborhood instead.  The sunlight helps your body get Vitamin D.  Being out in the sun also helps to improve our mood and energy.
4. Create a routine with family and friends.  Find a friend or family member to be physically  active with on a regular basis. Create a routine such as taking a walk after dinner at least 3 times per week.  This will give you something to look forward to and you can support each other's physical activity goals.

As you become more physically active this spring, you'll boost your energy level and find yourself needing a cool treat.  Try a Yogurt Berry Parfait for a healthy treat to help cool you down!