A health newsletter for adults over 60 who want to live fully, stay engaged in life, and continue doing what they love! |
How to Stay Motivated to WalkLast week, I shared studies that highlight the incredible benefits of walking. (I've included a link below in case you missed it). I understand that starting a new habit can be challenging, especially if you're not used to it. Here are some practical strategies to help you get started with walking: |
1. Walk with Purpose- Errands on Foot: Walk to the grocery store, post
office, or pharmacy instead of driving.
- Park Farther Away: When driving is necessary, park at the far end of the lot to add extra steps.
2. Set a Walking Routine- Morning Walks: Start the day with a 15-30 minute walk around the neighborhood or a local park.
- Post-Meal Walks: Take a short walk after meals, especially after dinner, to aid digestion, reduce blood sugar levels, and improve metabolism.
3. Incorporate Social Walking- Walking Groups: Join or form a walking group with friends or neighbors. Socializing while walking can make it more enjoyable.
- Walk with Family: Schedule regular walks with family members or grandchildren to make it a fun, shared activity.
4. Use Technology- Step Counters: Use a pedometer, smartwatch, or fitness app to track steps and set daily step goals (e.g., 5,000 or 10,000 steps).
- Challenge Yourself: Set a weekly goal and gradually increase your step count over time.
5. Break It into Short Walks- Mini Walks: If long walks seem difficult, break them into 10-minute increments spread throughout the day.
- Stair Walks: If safe and comfortable, take the stairs instead of the elevator to add more walking into daily routines.
6. Make Walking Enjoyable- Change Routes: Vary the routes you walk to keep things interesting. Try scenic paths or explore different parts of your neighborhood.
- Walk to a Destination: Walk to a café, park, or local landmark to make it a purposeful and enjoyable activity.
7. Add Walking into Daily Activities- Walk During TV: Walk in place or around the room during commercial breaks or while watching TV.
- Phone Walking: Walk around the house or outside when talking on the phone.
- Indoor Walking: In bad weather, malls or community centers often have safe,
indoor spaces for walking.
8. Walk Your Pet- If you have a dog, regular walks are a great way to stay active and establish a routine.
9. Incorporate Nature- Outdoor Walking: Walk in parks, by lakes, or in nature reserves. The natural environment can enhance relaxation and reduce stress.
10. Walk for Charity or Events- Participate in charity walks or community events where walking is involved. It can be motivating and give a sense of accomplishment.
You Can Do It!By incorporating walking into your daily routine, you can meet your recommended activity levels without it feeling like a chore. If you have additional ideas for making walking easier to include in your day, I’d love to hear them! Email me at Kristen@togetherwon.com |
Questions for the TrainerWhat is a way to track walking without buying something new? There are many different fitness apps available to easily track walking. There are free versions available for each of the following apps: - Google Fit
- Apple Health
- Pacer
- Map My Walk
- Strava
- Steps App
- Walk Meter
I have not personally used all
of these apps but I do have experience with Strava and Walk Meter! Both offer simple ways to track. Do you have a question that I could include in the newsletter? Email it to kristen@togetherwon.com, or fill out the form on the TogetherWon website: |
Get BODY, BRAIN, and BALANCE Training in the Comfort of Your Home
Are you interested in improving your strength, balance, and cognitive function, but feel like you need some guidance and accountability? I offer individual and small group training in the comfort and convenience of your home. Contact me today to schedule your FREE CONSULTATION &
BALANCE ASSESSMENT!
|
Autumn
Harvest BowlsLately I have become a huge fan of grain bowls. I recently tried this one and it was amazing! Ingredients:For the Bowls: - 1 cup quinoa or brown rice
- 1 medium sweet potato, peeled and diced
- 1 cup Brussels sprouts, halved
- 1 apple (e.g., Honeycrisp or Granny Smith), diced
- 1 cup kale or spinach, chopped
- 1/2
cup pecans or walnuts, chopped
- 1/2 teaspoon cinnamon
- Olive oil
- Salt and pepper to taste
For the Dressing: - 3 tablespoons olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon maple syrup or honey
- Salt and pepper to taste
Instructions:Cook the
Quinoa or Rice: - Rinse the quinoa under cold water. In a medium pot, combine 1 cup of quinoa with 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until all the water is absorbed. Fluff with a fork. If using brown rice, follow the package instructions.
Roast the Vegetables: - Preheat the oven to 400°F (200°C).
- On a
baking sheet, toss the diced sweet potato and halved Brussels sprouts with olive oil, salt, pepper, and cinnamon. Spread in a single layer.
- Roast for about 20-25 minutes, or until tender and slightly caramelized, stirring halfway through.
Sauté the Greens: - In a skillet, heat a small amount of olive oil over medium heat. Add the chopped kale or spinach and sauté for about 3-5 minutes
until wilted. Season with salt and pepper.
Prepare the Dressing: - In a small bowl, whisk together olive oil, apple cider vinegar, maple syrup (or honey), salt, and pepper.
Assemble the Bowls: - Divide the cooked quinoa or rice into serving bowls. Top with roasted sweet potatoes, Brussels
sprouts, sautéed greens, and diced apples. Sprinkle with chopped pecans or walnuts.
- Drizzle with the dressing before serving.
Serve and Enjoy: - Mix everything together in the bowl and enjoy your hearty, nutritious autumn harvest bowl!
Optional Additions:- Protein: Add grilled chicken, chickpeas, or roasted turkey for extra
protein.
- Cheese: Feta or goat cheese crumbles can add a creamy texture.
- Dried Fruits: Consider adding cranberries or raisins for a sweet contrast.
This recipe is versatile, so feel free to adjust the ingredients based on your preferences or what you have on hand! Enjoy the flavors of autumn! |
|
