Benefits of Walking

Exercise does not have to be complicated or feel like a four letter word. According to the American Heart Association, even though there are countless physical activity options available, walking has the lowest “drop out” rate and just 30 minutes of brisk walking, five days a week, can help:

• Reduce the risk of coronary disease
• Improve blood pressure and blood sugar levels
• Improve blood lipid profile
• Maintain body weight and lower the risk of obesity
• Enhance mental wellbeing
• Reduce the risk of osteoporosis
• Reduce the risk of breast and colon cancer
• Reduce the risk of Type 2 diabetes

Spring is a beautiful time of the year to start a walking regimen and you can incorporate other things into your routine, such as walking with a friend or family member, pushing a stroller, or walking the dog. Before beginning any new exercise activity, make sure to check with your doctor for any health issues that might interfere with your new activity. Also make sure you have a pair of well-fitting shoes that provide adequate arch support and cushioning. If you need help deciding on the right shoes, visit my blog (link below) for my previous article.

When you start a walking routine, like any other new activity, ease into it. Doing too much too quick can often lead to injury, something we all want to avoid! If you are new to a walking routine, start by walking for 15-20 minutes one or two days a week with a goal of eventually walking five days a week. Begin and end with a 5-minute slow paced warm up/cool down and fill the middle with a comfortable pace. As you get more comfortable, increase to a brisk pace. And remember, any step is a step in the right direction!

If you are hesitant to start walking on your own, Rains AgriLife Extension is hosting Walking Wednesdays at 12:10 pm at Sandy Creek Park, 337 E. North Street in Emory (weather permitting). Grab your shoes, water, and a friend and come walk with us! We will walk for about 30 minutes leaving you time to eat a quick lunch after.

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information, please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.

Choosing the Right Athletic Shoe

If you are looking to be more active, one of the best ways to start is to choose the right athletic shoe. With the many types of athletic shoes that are available, it can be hard to know which to purchase.

There are differences in design and variations in material and weight. The American Academy of Orthopedic Surgeons says that these differences have been developed to protect the areas of the feet that encounter the most stress in a particular athletic activity. Some of the different types of sports shoes available include the following:

• Athletic shoes are grouped into the following categories: running, training, and walking; they include shoes for hiking, jogging, and exercise walking. These shoes should have a comfortable soft upper, good shock absorption, smooth tread, and a rocker sole design that encourages the natural roll of the foot during the walking motion. Features of a good jogging shoe should include cushioning, flexibility, control, and stability in the heel counter area, lightness, and good traction. Cross-training shoes combine several characteristics of other types of shoes so that you can participate in more than one sport and wear the same shoe. A good cross trainer should have flexibility in the forefoot that is needed for running, in addition to stability on the inside and outside of the shoe for the control needed for aerobics and tennis. Walking shoes should flex easily at the ball of the foot, which help feet to push forward.
• Court sport shoes include shoes for tennis, basketball, and volleyball. Most court sports require the body to move forward, backward, and side-to-side. As a result, most athletic shoes used for court sports are subjected to heavy abuse. The key to finding a good court shoe is the sole. Ask a coach or shoe salesperson to help you select the best type of sole for your sport.
• Field sport shoes include shoes for soccer, football, and baseball. These shoes are cleated, studded, or spiked. The spike and stud formations vary from sport to sport, but they generally are replaceable or detachable cleats, spikes, or studs affixed into nylon soles.
• Track and field sport shoes are very specific to the sport. The needs of the individual are most important when picking the shoe. For example, foot types, gait patterns, and training styles should always be considered. It is always best to ask a coach about the type of shoe that should be selected for the event in which you are participating.

It’s also important to choose proper-fitting sports shoes. Proper-fitting sports shoes can enhance performance and prevent injuries. Follow these specially designed fitting facts when purchasing a new pair of athletic shoes:

• Try on athletic shoes after a workout or run and at the end of the day. Your feet will be at their largest.
• Wear the same type of sock that you will wear for that sport.
• When the shoe is on your foot, you should be able to freely wiggle all of your toes. There should be a thumb’s width from the tip of the toe to the end of the shoe.
• The shoes should be comfortable as soon as you try them on. There is no break-in period. If they’re not comfortable in the store, they won’t be comfortable when you’re exercising.
• Walk or run a few steps in the shoes. They should be comfortable. The heel of the shoe should not slip off the foot as you walk or run.
• Always re-lace the shoes you are trying on. You should lace through each top eyelet as you crisscross the lacing pattern to ensure a more snug fit and decrease slippage. Don’t tie the laces too tight as this may cause injury to the nerves or tendons on the top of the foot and ankle.

Now that you know what type of shoe to buy and tips to picking out a properly fitting shoe, you need to consider its construction—how well it was made. Understanding the basics of shoe construction can help you choose intelligently from among the thousands of available styles.

• Stitching should be secure, even, and straight. There should be no rough spots, wrinkles, bulky seams, or gummy adhesives.
• Rubber around the base of the shoe should be one continuous strip, tightly attaching the sole to the upper.
• The toe box should be square for adequate toe room.
• The shoe should have side and tongue padding for extra comfort. Cushioning on the cuff around the ankle and at the Achilles tendon helps to reduce friction and irritation.
• The inner sole should be soft and resilient, with adequate arch cushions.
• The reflector should be as big as possible, especially if you will be outside at dusk or dawn.
• The insole should be removable for cleaning and, when it loses springiness, replacement.

In addition to being overwhelmed by all the choices in athletic shoes, you may be surprised at how much they cost. Slick ads and television commercials tout technological features, the latest gimmicks, and shoes named after sports celebrities. Paying more than $100 does not necessarily get you a better shoe. Good quality shoes may be pricey, but don’t overlook the less expensive shoes because they can outperform their costlier brand mates. Be sure that whatever price you decide to pay for the shoes, it’s because the shoe has the features that meet your needs—not because it is a certain brand or has a sports celebrity’s name on it.

If you have your shoes but not sure where to start, Rains AgriLife is hosting Walking Wednesdays at 12:10 pm at Sandy Creek Park, 337 E. North Street in Emory (weather permitting). Grab your shoes, water, and a friend and come walk with us! We will walk for about 30 minutes leaving you time to eat a quick lunch after.

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information, please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.

Increasing Activity

Increasing Activity. A recent health report from the CDC indicates a notable trend in the percentage of overweight (30.7%) and obese (41.9%) American adults. Additionally, it is estimated that 20% of children (18 and under) are overweight or obese. While being a little fluffy may help keep you toasty on cold winter days, it is not the healthiest way to stay warm. Being overweight increases the risk of many serious diseases and health conditions.

Incorporating a diet high in fruits, vegetables, and lean meats is a crucial part of being healthy, but increasing daily activity also plays a significant role. Traditionally, increasing activity meant exercise, but many health professionals now prefer to put the emphasis on movement, rather than exercise. Movement is much more appealing to the masses than exercise because movement can include things we actually enjoy doing, like gardening, fishing, or even shopping.

So what can you do to increase your daily activity? Lots of things, but I like to start by getting an activity tracker. Wear the tracker for a week without doing more than your normal activities. This will help you determine your current activity level and from there you can start to increase your activity. If you currently take 4,000 steps a day, increase in small increments by taking 5,000 steps. For most adults, a healthy step goal is between 8,000 and 10,000 steps per day (roughly 2,000 steps equal a mile). Try to make small increases each week, increasing too much too fast may lead to burn out or injury; go slow, do not try to be an Olympic athlete overnight. Little increases can add up to big improvements in your overall health. 

Tips to help increase activity:

• Set an hourly move reminder (this is very helpful if you have a desk job). Set a reminder for each hour you are at work. Take ten minutes to stand up, walk around your office, or stretch.
• During your lunch break, take a walk for half and then sit down to eat.
• Recruit a family member or friend to take a walk with you. Accountability is a great way to stay on track.
• Find a parking spot at the back of the lot, rather than close to the doors.
• Download a walking or activity app to your smartphone. Apps are a great way to join a virtual community, they help you log your movement, and they often provide activity guidance (workouts, stretches, etc.).

If you are interested in joining a lunch time walking group, March into Summer is a 90-day walking program that will start March 1st. The program is designed to ease individuals into a more active lifestyle. This program is open to everyone and is a judgement free zone. The program will offer multiple ways to participate and will provides a variety of health and nutrition activities and tips.  If you would like more information, please email sarah.latham@ag.tamu.edu.

Remember to check with your physician before starting any new activity and listen to your body! If something hurts, stop doing it.

If you have questions or concerns, please feel free to contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information, please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.

Healthy Heart Lifestyle Changes

Making healthy heart lifestyle changes is a positive commitment to yourself and your loved ones, but it is not always a simple process. Creating a healthy lifestyle can be stressful, time consuming, and often filled with confusing and unhealthy choices.

Along with healthy lifestyle activities such as regular exercise, not smoking, and lowering stress levels, eating a variety of healthy foods is excellent for your heart health. The American Dietetic Association recommends adding these foods to your regular diet to jump start your healthy heart journey.

• Blueberries are packed with the colorful antioxidant, anthocyanin, fiber, vitamin C, and are easy to find year-round. Blueberries are great on their own, but they add amazing flavor to cereal, smoothies, or salads.
• The American Heart Association recommends including omega-3 rich foods into your diet at least twice a week for a healthy heart. Salmon is loaded with protein and omega-3 fatty acids.  Salmon is easy to cook and has a pleasant flavor. Try grilled or baked salmon paired with a fresh spinach salad or grilled vegetables.
• For many, oatmeal is a staple in a heart healthy diet. Whole grain oats are an excellent source of vitamins, minerals, and most importantly, cholesterol-lowering fiber. Oatmeal is tasty on its own or it can be dolled up by adding various fruits and berries. Oatmeal is a great substitute when baking. Replacing one-third of the flour in a pancake, muffin, or cookie recipe with oatmeal will add in fiber without taking away from the taste! If you are interested in trying overnight oats for an easy breakfast, visit http://agentsarah.blogspot.com/ for several overnight oat recipes.
• The benefits of eating spinach are too long to list. Just remember, Popeye was on to something! Spinach is loaded with vitamins and minerals, notably folate and iron. If you or someone you know is pregnant or trying to become pregnant spinach should be a regular on the menu. Fresh spinach is delicious in a salad or blended up in a green smoothie.

Texas A&M AgriLife Extension’s Dinner Tonight Program is a great resource for healthy, tasty, and budget-friendly recipes. Visit https://dinnertonight.tamu.edu or follow Dinner Tonight on Facebook for daily recipes and health tips.

Having a healthy heart requires a mixture of activities and lifestyle changes. Strive to create a healthy balance between exercise, diet, and lifestyle. If healthy habits are new to you, start out slow by making small changes over time. Healthy habits do not form overnight, so it is important to be patient with you progress. Remember, Rome was not built in a day!

If you have questions or concerns, please contact me, Sarah.Latham@ag.tamu.edu or (903) 473-4580. To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.

Holiday Health Tips

This most wonderful time of the year is known for cozy weather, family gatherings, and delicious holiday meals and treats. Many times, these foods are high in calories, saturated fats, sodium, and added sugars. Therefore, it is important to be mindful of the foods and portions we are choosing. “Holiday foods play an important role in bringing people together and connecting us with culture and traditions, but keep in mind that moderation is key”, said Amy Valdez, Extension Program Specialist with Texas A&M AgriLife Extension. “One should aim to include these recipes as a part of a well-balanced meal for a healthy holiday season”, Valdez continued.

Cooler outdoor temperatures might also encourage us to be more sedentary. Physical activity is just as important as making conscious food choices. According to the Physical Activity Guidelines for Americans, adults should incorporate at least 150 minutes of moderate-intensity physical activity and two days of muscle strengthening into their weekly routine. Physical activity does not have to be traditional exercise like running on a treadmill or lifting weights, it can be anything that gets your body moving. It can be an indoor or outdoor activity and can include gardening, dancing, or following along with an exercise video. With so many options, you are free to choose whatever activity you enjoy to help you get moving!  

Incorporating a few small changes can really make a difference during the holiday season. Here are some quick tips to make your holidays a little bit healthier:

• Add to Your Plate - Instead of worrying about what to take off your plate this holiday season, add to it! Add colorful veggies and fruits, whole grains, lean protein, and low-fat dairy options to ensure you have a well-balanced meal. Don’t hesitate to enjoy and savor holiday favorites but eat those in moderation.
• Avoid Distracted Eating - The holiday season is a prime time for endless snacking and many times we can eat mindlessly with distractions such as the television or an intriguing conversation. During this time, try setting a place at the table to eat and serving yourself a plate. Be mindful of the delicious foods that you are consuming and try to avoid distractions, if possible.
• Include a Holiday Exercise Activity - Start a fun family tradition of incorporating physical activity this holiday season. Whether it be a family walk or a holiday 5k run, you’ll get your body moving by making memories and traditions with your family.

Tired of making the same thing over and over? Visit Texas A&M AgriLife Extension’s Dinner Tonight Program for delicious, budget-friendly recipes that are great to include in your holiday meals, visit https://dinnertonight.tamu.edu.

While the holidays can be a stressful time to stay healthy, trying these tips is a great starting point. More importantly, enjoy the family fun, make memories, eat those holiday treats, stay active, and have a happy holiday season!

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.