Gold Standard: 

• To reduce risks of chronic disease - 30 minutes a day of physical activity on most days of the week.                                    
• To maintain a healthy weight - 60 minutes a day of physical activity on most days of the week.

Walking is the most natural and simple form of movement and an excellent all around exercise.

 

Walking can help you:

• Improve your general health
• Get fit and stay fit
• Control your weight
• Live longer

Health experts advise walking 10,000 steps/day (about 5 miles) on most days for cardiovascular health. More steps may be needed for weight loss. Walking can be part of your everyday life more easily than any other activity. You don't need any special gear. You can do it wherever you are. It raises your energy levels, works off calories and doesn't cost a penny!

 

Many people need to include a daily walking program for about a half hour to one hour to get to 10,000 steps. Use an inexpensive pedometer to measure your current level.   If you can't get to 10,000 steps, becoming more active than you were before is still better than not being active at all.

 

For most people, walking is a safe and effective form of exercise. However, if you have any concerns or are worried about your health, talk with your doctor before starting the program.  

 

Bump It Up A Notch!

 

Running is one of the best activities most people can do to improve their health. Running regularly can help with weight loss, fighting aging and disease, and with generally staying healthy. Running burns more calories per minute than any other form of cardiovascular exercise.  Running regularly also has been proven to help fight the aging process.

 

To take your first STEP to Health follow the "Couch to 5K Schedule". The cardinal rule for the new runner is Be Patient! Your body needs time to adapt to this new activity you're asking of it. It may be uncomfortable at first, but you'll begin to see results fairly quickly. All the same, it's important to build gradually. Newcomers should follow these three rules:

• Run more slowly than you think you should
• Don't run as far as you think you should
• Run more often than you think you should 

Check with your doctor before starting an increased physical activity plan! 

A standard precaution is that anyone over the age of 35 should have a stress test and a full medical examination before running.

  

Complete the Contract now and Take a Step toward a healthier lifestyle!

 

To download and print a CONTRACT to fax or mail or to get more valuable information to help you achieve your goal, click on "DOCUMENTS" link to the left.

 

Connecting HANDS Nutrition Coalition

May 2006