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THANKS AARP
National
For giving Montana
Hundreds of step counters
For the 2008 AARP Montana Count Steps For Life Walking Program
Go
here to see where we walked in 2008
WATCH for the all new AARP
walking and exercise program
Coming to Montana in 2009. If you have an established exercise program in
your community AARP would like to help by providing tools and programs to make
your
groups program even better and more effective.
Step Up
To Better Health Here
http://aarp.stepuptobetterhealth.com/default.asp
AARP Has Four Fitness
Building Blocks To Keep You SAFE
STRENGTH - Activities that build muscle and make bones stronger.
AGILITY
- Activities that will help you maintain posture, balance and keep you from falling.
FLEXIBILITY - Activities that involve stretching and increase your range
of motion.
ENDURANCE - Activities that boost your heart rate and breathing for an
extended period of time.
Remember, with or without a step counter ... "KEEP
WALKING MONTANA!"
AARP
Health Dictionary
CHECK THIS HEALTH
DICTIONARY OUT. It's
Great!
AARP
Jobs For Seniors Over 55
21 AARP
Tips on walking
Communities
Now Walking Montana * Montana
Walking Groups
AARP
Step Up To Better Health *
AARP
Get Fit On Route 66
Rockport Fitness
Walking Test Calculator*
The
World's Healthiest Foods From A To Z
KEEP MONTANA WALKING
encourages you to make your healthcare decisions
based on personal research and in partnership with a healthcare professional.
Healthy
People - Diet / Activity Program & Calculators
A Practical
Exercise Cycle
1. Spend 5 minutes warming up
Use low intensity rhythmic exercises that include a good range of
movement,
such as walking, cycling or jogging.
2. Allow yourself 10-15 minutes for stretching. (Click
Here For Stretching Program)
A program targeting the major muscles groups will improve
performance
and minimize both pain and injury.
Greatest gains in flexibility can be attained by stretching after your
workout
when muscles have had plenty of time to warm up.
3. Strive to complete a minimum of 15-20 minutes of aerobic
conditioning.
Select a continuous aerobic activity that places an increased demand upon
your heart, lungs
and muscles of the arms or legs such as walking, biking or jogging.
4. Include 10-15 minutes of strength training.
Exercises that emphasize the major muscle groups like push-ups, crunches or
light weight lifting.
5. Set aside 5-10 minutes for a cool down and additional
stretching.
Low intensity exercise similar to the warm-up phase with emphasis on deep
breathing.
Use slow controlled stretches. Targeting major muscle groups. Hold
each stretch 15-30 seconds.
How Long Will the Pedometer Last?
A Montana State University study by Dan Heil found that the hairspring
pedometers would probably be accurate for 18 months of use, under 1
million steps. The coiled spring mechanism in the Yamax Digiwalker was
still going strong and accurate for many millions of steps, with an
estimated lifespan of 4.5 years. Be sure to keep the battery-replacement
instructions handy, or bookmark the company's web site for instructions.
No step counter? No problem. Count minutes walked instead of
steps!
Shoot for 30 minutes minimum.
We worry about the high
cost of prescription drugs.
We should worry also about the high cost of Physical Inactivity.
Disclaimer:
This information is not
intended to and should not replace a one-on-one relationship with a
qualified healthcare professional and is not intended as medical advice.
It is a sharing of knowledge and information. KEEP MONTANA WALKING
encourages you to make your healthcare decisions based on personal research and in partnership with a qualified professional.
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