10K/5A Day Program Diabetes II Prevention

This Weeks Color is Red

By Fae Aldrich

Program Coordinator

July 23, 2004

How are you doing out there? Eating 5 fruits and vegetables a day? Getting plenty of exercise? Keeping your spirits up? Good!

Move More Sedentary people in the USA generally move only 2000-3000 steps a day. Previous studies have shown that moving 6000 steps a day significantly reduces risk of death, and 8000-10,000 a day promotes weight loss.

How far is 2000 steps? It is about a mile. But the benefits for health and for weight management don't depend on you walking a mile all at one time, but simply adding in more steps throughout the day.

Pedometers Count Steps

By wearing a pedometer all day, you are motivated to add in extra steps whenever you can.

There are many little trips that can add up to a mile or two a day - parking further from the door of your destination, taking the stairs rather than the elevator, pace around as you talk on the telephone, take a marching-in-place minute once an hour.

See how many steps you take on an average day, then add 2000 steps to set your daily walking goal. Chart your steps each day. Make a game or challenge of it. Try the free Webwalking USA Program. Join a walking group or walk with a friend.

To lose weight and to keep it off, you need to get moving. Walking at a moderate pace for 30-60 minutes burns stored fat and can build muscle to speed up your metabolism. Walking an hour a day is also associated with cutting your risk of heart disease, breast cancer, colon cancer, diabetes and stroke. Isn't it time to work 1-hour walks into your busy lifestyle?

Dehydration. The basic rule of thumb is to start a walk having had 16 oz. of water (a pint or half liter), then replenishing with a cup of water every 15-20 minutes. That is about a water bottle-full an hour, about a half liter or pint. End your walk with a big glass of water. That will prevent dehydration

Ever begin doing something that you do for a few days, and then simply stop doing it? Remember, it takes 21 days for something to become a habit to where you feel comfortable with it in your regular routine. So you need to make a commitment---mark 21 days out on the calendar and make the decision to schedule your new "good" habit in your day. Write it down—put it on the mirror—whatever.

This week keep the color "red" in mind. "Red" fruits and vegetables include strawberries, watermelon, cherries, tomatoes, radishes, red bell peppers, etc.

Watch your portions and keep your sense of humor. Check out a humorous book at the library or look into the many websites like www.funnytummy.com with loads of ideas, recipes, games, etc.

Good health to all.