Welcome to the first edition of The Fitness Walking Chronicles! Thank you for your interest in this newsletter and
My name is Melissa and I created The-Fitness-Walking-Guide.com to educate, inspire and connect my fellow fitness walkers. I look forward to sharing my passion of fitness walking with you!
Here’s what you’ll find in this month’s newsletter:
- Latest fitness walking news
- Set a goal for SUCCESS!
- Fitness walking tips for summer
Latest Fitness Walking News
You may have already read about the many physical and emotional
benefits of fitness walking.
Here are the exciting results of a new research study.
A recent study by the University of Georgia found that walking can reduce the risk of disability in older adults as well as increase their likelihood of independence.
Researchers split a group of older adults (60 and older) into two groups. One group was a walking group who met regularly to walk together and the other was a group that received education on proper nutrition.
The group of older adults who walked regularly increased their peak aerobic capacity by 19 percent when compared to a control group and increased their physical fitness by 25 percent.
This means that this group could perform their daily activities and still had energy left over for recreational activities. They also experienced fewer aches and pains than the group who received the education on nutrition.
Additionally, this group of adults never quit walking because they enjoyed the social interaction and support from their peers.
Wow! Another great reason to walk! If you’re not over 60, this information still applies to you.
Start walking at any age and in later years you will still feel great and have energy to do the things that matter the most to you.
Additional benefits of regular exercise include:
- Could help slow brain shrinkage in people with early Alzheimer’s disease
- Improves fertility in women by keeping hormones balanced – thus keeping ovulation regular
- Boosts your energy
- Eases stress
- Relieves neck and back pain
- And of course, boosts your metabolism!!
Set a goal for SUCCESS!
What is your fitness walking goal? Don’t have one? Then it’s time to set one! Your goal can be as simple as “I will walk 15 minutes a day this week” or “I will walk ten miles this week”.
Setting a goal will help you stay focused and motivated. Goals will help you track your progress and give you pride when you accomplish them.
Decide what you want to accomplish this week and set your goal. Remember that the U.S. Surgeon General recommends walking 30 minutes a day, most days a week for physical fitness. If you want to lose weight, you’ll need to walk 60 minutes a day most days of the week.
If you’re not yet able to walk 30 minutes a day, then set your goal for 15 minutes a day. It doesn’t matter what the goal is as long as it’s realistic and you can achieve it.
Need some help creating a great fitness goal? Read this article on
setting a fitness goal
for more information.
And remember – you don’t have to walk for 30 or 60 minutes at a time to enjoy the physical benefits. You can try walking for 15 minutes when you wake up, for 15 minutes at lunch time and for 15 minutes after dinner.
Once you’ve accomplished your weekly walking goal, congratulate yourself! Then set another goal! Perhaps you’ll walk longer, faster or more often next week.
Fitness Walking Tips For Summer
Now that the weather is warm, here are some essential tips for staying safe while walking:
- Wear a hat, sunscreen and sunglasses to protect you from the sun’s harmful rays.
- Bring water if you plan to walk for more than a half hour in the heat of the day .
- Consider purchasing fitness apparel that has a wicking material. It will move sweat from your skin to the surface of the fabric so it can evaporate. It will keep you cooler longer than cotton clothing.
I hope you’ve enjoyed the first edition of The Fitness Walking Chronicles! Have a wonderful walking month!