ACE Walking Fun Fact

You need to walk roughly 13 miles or the equivalent of a half marathon to burn off a super-sized meal.*

Wow; that makes me double think my food choices. Do I have your attention now?

I hope so; because, the weather here is too warm to be working any harder than is necessary. With that in mind, please be sure to stay hydrated, also.

If you really worked hard and need all those calories, go ahead and order the super-sized meal. If you don’t need all those calories, you could save money and calories by sharing that meal.

If this is a rare treat for you, then enjoy. If it is a habit to order and eat super-sized fast food meals, I hope you rethink your decisions for healthier options most of the time.

Best of health to you and goodbye.

*source: American Council on Exercise

image: puk-patrick on unsplash

The average walking speed for the typical adult is approximately 3 mph.*

Have you noticed if you usually walk faster or slower than three miles per hour? You may want to figure out your personal average walking speed for your baseline measurement.

You can use this information to help schedule your day, time your workouts and fit activity into the time slot you have left. Walking speed is also good to know when you have appointments that must be met.

Best of health to you and goodbye.

*source: American Council on Exercise

image: Unsplash

Youth Activity

Today, less than one out of seven children walk to school. In 1970, two out of three children walked to school.*

I remember someone telling us at a back to school night, that children adjust better than adults. Yes, I will agree; but, that is because the children are not parents and lack life experience.

Does the mama bear jump to her child’s rescue when needed? You bet your life she will and does every time. Is not the same true for us as parents? You bet your life it is and is every time.

So, how do we get more children walking to school, again? There are many concerns to be addressed, which, just may benefit us all.

Is it possible for a parent to adjust their schedule so they can walk to school as a family? I enjoyed walking our children to school and then back home at the end of their day. We made a hiking conference adventure out of our walks and took in all that nature has to offer. During a path construction project we even had the chance to gingerly walk on a log traversing the stream, which also led to making new friends. We were disappointed when the project was finished; because, our balance beam log was removed.

Is it possible to coordinate schedules with other responsible, trusted adults? We all have different schedules that just may work out in your favor. You don’t know until you ask and I bet the other parents are in the same boat, or mama and papa bear cave.

Is it possible to form a walk to school group? This is a great way to make new friends and you have the safety in numbers working for you. This could also be your group exercise session, serving double duty. We would stop along the way to play on swings, slides, etc. Being active will get your children to open up to you, too.

Is it possible to form a walk to school watch group? Talk to people along the walking path to have their eyes and ears open during certain times of the day to help keep an eye on the children. I would nonchalantly do my chores outside with a friendly “hello” and everyone is happy, well and safe.

The benefit for us all? A windfall just may be your best health with a closer family and neighborhood relationship. How great is that? 🙂

Best of health to you and goodbye.

(image: unsplash)

*source: American Council on Exercise

Walking is Number One

Walking is the most popular form of exercise in the U.S.A.*

People ask me all the time, “What exercise burns the most calories?” I tell them, “The one you will do.” Then they ask me the same question as if I do not understand their meaning.

No exercise will burn calories if you do not do it. Choose something you enjoy and will continue to do in the long run. Haha, a pun. It does not matter what you do, just so you move around enough to feel like you are increasing your heart rate.

Did you read that correctly? …enough to feel like you are working and increasing your heart rate. Not everyone will need to run and some of you will feel like a stroll is enough of a workout.

Yes, that is true. We call this the RPE or Rate of Perceived Exertion. Trust me, you want to exercise safely, right? Safe means you will be able to go back out again and continue for a lifetime.

Best of health to you and goodbye.

*source: American Council on Exercise

photo: unsplash

Australians walk the most, taking an average of 9,695 steps each day. Americans stroll the least (5,117 steps each day) of all the industrial countries surveyed.*

Let’s get stepping. Maybe Americans put down their step tracking device. I know I do.

*source: American Council on Exercise

(image: Unsplash)

ACE Walking Fun Fact

The ultimate calorie burner: stair climbing. You’ll burn calories two to three times faster than walking without an incline.

IMG_4406.jpg outside staircase at shore NAPS 2 B Fit summer 2018

How great is that?

Staircases are available 24/7 to fit into your schedule as you choose. You even have indoor and outdoor options for your stair stepping workout. Haha, another pun; you can take your workout outdoors.

You could even get paid while “exercising.” I know many of you do physical labor and come home too tired to “workout.” Remember, you did some exercise during your work day; so, take a refreshing break before doing your customized exercise program that will balance your body, mind and soul.

Best of health to you and goodbye.

(image credit: Natalie aka NAPS 2 B Fit)

ACE Walking Fun Fact

Walking is good medicine: it can help you reduce the risk of breast and colon cancer.*

IMG_3606.jpg Mark and Diana walking back view permission to use NAPS 2 B Fit

Yes, this is true. Moving around gets the blood flowing to all parts of your body to boost and maintain your immune system.

Just like this lovely couple is doing, go outdoors with your best buddy for an even bigger impact to your health and well-being.

Best of health to you and goodbye.

(image by Natalie aka NAPS 2 B Fit, with permission)

*source: American Council on Exercise

ACE Walking Fun Fact

Focusing on an object ahead of you can increase your speed by as much as 23 percent.*

exercise walk unsplash by Guillaume de Germain photo-1456132022829-e771cbd1f7da

Wow, that can make a huge difference when you are racing, or want to get your workout in during a busy day. Not to mention, focusing on something in the distance will also improve your posture which leads to faster and more fluid movement.

Therefore, go out, focus as far into the distance as possible, and you will naturally increase your speed of movement.

Best of health to you and goodbye.

*source: American Council on Exercise

(photo: Unsplash)

ACE Walking Fun Fact

Walking just 21 minutes a day can cut your risk of heart disease by 30 percent.*

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That is great news. We all have 21 minutes to spare in the span of a 24 hour day or 1440 minute day. This gives you 68 chances each day, by probability, to take your walk.

Getting up and out for your walk is something people did on a regular basis years ago; that is what kept them regular, if you understand my thought process. Before the influx of technology and social media, it was routine for people to go for a walk after every meal. See that? Even if you only eat twice a day, that gives you two walks per day. Three meals and you have all your steps in for the day.

Please keep in mind, that a post meal walk would last ten minutes. Yes, people actually walked after every meal; because, they knew it kept their metabolism working smoothly. Even the days of travel by horse, it was suggested to walk whenever possible instead of riding.

Hmmm, maybe that is why I prefer walking the horse to riding the horse. My subconscious health and wellness coaching mind is continuously at work. I see the love in the horses’ eyes, knowing that we are all happy with each others’ company, rein and saddle free.

Now, if only I could ship all this extra rain to drought areas.

Best of health to you and goodbye.

*source: American Council on Exercise.

(image by Natalie aka NAPS 2 B Fit)

ACE Walking Fun Fact

Walk to the beat of “Shut Up and Dance” and you’ll be going about 3.5 mph. If you can keep up with “Shake It Off,” you’ll be cruising at more than 5 mph.

stopwatch unsplash photo-1431499012454-31a9601150c9

This sounds good to me. How about if I shut up and dance while shaking it off?

Yes, that sounds even better. What an exciting day! Very busy with many things that continue to challenge me; but, I will keep on trucking and walk it off, to shake off the stress.

I am ever so grateful for my health which gets me through the day and all of the rocky moments demanding my attention. I wish the same productive energy for you.

Best of health to you and goodbye.

(image from Unsplash)