Are you still having trouble getting up and going each day?
We have good news for you! Today (April 3) is National Walking Day! Each year, the American Heart Association invites people to move more and stress less for a longer, healthier life. Here are some Facts to Move You:
Walk more. Stress less. Walking is one of the simplest ways to get and stay active.
- Walking is the most popular form of exercise. No wonder! For most people, it’s safe, low- or no-cost, and it’s easy to stick with. (And did we mention it’s fun? Especially with friends.)
- Research has shown that walking can have a significant impact on your health by lowering your chances of heart disease.
- Walking at a lively pace at least 150 minutes a week can help you think better, feel better and sleep better.
Make a move. One in four U.S. adults sits for longer than eight hours each day. Sitting for too long can hurt your physical and mental health.
- Why not swap it out? A recent study found that swapping just 30 minutes of sitting with low-intensity physical activity reduced risk of death by 17 percent. If everyone increased their activity, even by a small amount, we would see an improvement in health and lower the cost of disease in the United States.
Sweet dreams. Prioritize sleep and aim for seven to nine hours a night.
- Getting a good night’s sleep every night is vital to cardiovascular health. Too little (or too much) sleep is associated with heart disease, studies show. Good sleep improves mood, memory, and reasoning.
Check the stress. Money, work and family responsibilities and health concerns are top sources of stress.
- Chronic stress can impact your emotional and physical health. Stress can increase your risk for heart attack and stroke.
- Workplace stressors – such as long hours, finances, job security and work-family conflict – are as harmful to your health as secondhand smoke.
Pets? Let’s! When we see, touch, hear or talk to our furry friends, we feel a sense of goodwill, joy, nurturing and happiness.
The American Heart Association shares a lot of information on its Walk More. Stress Less. microsite, including a 4-week plan to incorporate walking into your daily life.
The last day of this year’s Get Fit program is coming up – Sunday, April 14 – and this is our final newsletter. The Walk More. Stress Less. plan could be a nice way to set a new goal and keep moving!
Our favorite resource, though, is these tips to Fit in Walking Morning, Noon, and Night.
Final Screenings
It’s almost time for our final Get Fit screenings! They are set for Tuesday, April 16 and Saturday, April 20. Your final screening is at the same time and on the same day of the week as your entry screening, again at the FHN Family Healthcare Center – Burchard Hills in Freeport. Remember, you can’t get points for your progress unless you attend both your beginning and final screenings!
If you can’t remember what time you signed up for, please give us a call at 815-232-2121 or drop us an email at getfit@fhn.org!
Working Out Isn’t Just About the Crunches
FHN Physical Therapist Kristin Rabideau, PT has some tips for us this week on a part of exercise that you may be forgetting about – core stabilization and balance.
Doing exercises like the ones Kristin goes over in this week’s video can help you improve your overall balance and help you prevent some aches and pains! Give them a try!
Quiz #5 Winner
Congratulations to Jen L. our winner for Quiz #5. She’ll be getting a $25 grocery gift card – we suggest the simple ingredients to this week’s recipe, Baked Parmesan Tomatoes, below!
Make sure you’re in the running for our final grocery gift card by completing Quiz #6.
Grab Some Bonus Points
FHN’s Walk with a Doc program begins April 13 with some information on heart health and a nice walk around Freeport’s Krape Park. Make sure to sign in at the gathering point (we gather at the Krape Park concession stand at 8 a.m. every second and fourth Saturday through the summer) for 5 bonus Get Fit points! Take a look at this year’s Walk with a Doc lineup.
Don’t Put Away Your Slow Cooker Yet!
You might think your slow cooker is all about warm, cozy cold-weather stews and soups. You’re not wrong, but it’s not time to put this particular time-saver back on the shelf! As spring activities ramp up, try some healthy warmer-weather fare, like this Slow Cooker Chicken Stew.
We found this recipe (and a whole lot more) on The Clean Eating Couple blog. Be aware, there are plenty of ads to scroll by and some invitations to join their mailing list, but they have some pretty good-looking ideas!
Don't be afraid to look around for “clean eating” or “healthy eating” blogs to get new recipes, and keep trying new recipes! We're coming into Farmers Market season, so why not combine a walk around the stalls with trying a new veggie or two?
Look here for nearby farmers markets.
Fresh Veggies, Yum!
This week’s recipe is a nice, simple side or snack that will showcase the flavor of the fresh tomatoes you’ll soon be picking … in your yard, at the farmers market, or the grocery. Enjoy some Baked Parmesan Tomatoes!
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