19th Annual Wise County Walk Across Texas

           Through a modest increase in daily activity, most Americans can improve their health.  WALK ACROSS TEXAS is a program that persuades and motivates people of all ages to make the most important change...to get started.  It is a fun and flexible way to exercise.  The program is simple, free and safe.  All you need is a team of eight people to get moving, with one person being designated as the “team captain.”  The team who walks farthest “across Texas” will win, but everyone who participates will take home a healthy habit - walking for fitness.

            Team members report their daily mileage to the team captain, and the team captain reports the individual and team total miles on the following web address: http://walkacrosstexas.tamu.edu  or  to the Extension office at the end of each week by: telephone (940.627.3341), fax (940.627.8070) or e-mail khbrown@ag.tamu.edu.

            Teams are not required to walk or ride together, although they may if they desire.  Teams simply pool their mileage each week to work toward “walking across Texas”.   Members may walk, jog, ride a bike, skateboard, roller blade, tread mill, swim, spin and/or run.  A large Texas map showing the progress of teams will be in Texas AgriLife Extension, Wise County office, and at other various locations.

            So dust off your walking shoes and prepare to join us in this 8 week journey beginning on March 6, and continuing through May 1    

            Walk Across Texas is sponsored by Texas A&M AgriLife Extension. We are looking for captains and team members.  Please encourage organizations in which you are involved to participate in this endeavor.

            Remember prevention works! Individuals can save a lot of pain, worry and money by avoiding health problems. I encourage you to join the Walk Across Texas Program today.

            Call or come by Texas A&M AgriLife  Extension Service, Wise County office, located at 206 South State, in Decatur or call 940-627-3341 to pick up your Walk Across Texas Team Captain Packet. 

Walk Across Texas Newsletter Issue 3

Walk Across Texas Newsletter

WALKING...THE BEST EXERCISE FOR DIABETES

Exercise is something most of us love to hate. But there is good news...walking is one of the safest and easiest ways to get the required amount of physical activity we need each week. Let's review the benefits of walking when someone has type 2 diabetes.

Research shows sustained, regular exercise, like walking, reduces the risk of several life-threatening diseases, including heart disease, stroke, and probably certain cancers. For people with diabetes, it improves the way insulin works and gives you improved blood glucose readings!

 It is important to take precautions by checking your blood glucose (sugar) before and after workouts. Foot care is important as well. Check your feet before and after workouts for blisters, breaks in the skin, redness or swelling.

To achieve these health benefits, you need to accumulate at least 30 minutes of moderate physical activity most, if not all days of the week. This goal can be accomplished with a single brisk 30-minute walk, several shorter walks that add up to 30 minutes, or with a short walk combined with other physical pursuits, such as yard work, or energetic housework.

The faster you swing your arms as you walk, the faster you'll be able to walk, since your arms and legs move in sync. To swing your arms faster, bend your elbows at a 90-degree angle rather than letting your arms hang down at your sides, and don't let your hands swing higher than chest level. When walking, push off with the balls of your feet, and take quicker strides, not longer ones, since extending your normal stride can cause low-back pain. Your body will automatically choose the right stride length that works best for you.  Remember, keep your head up, shoulders back, and chest out to maintain a comfortable upright posture.

 If you are concerned about pushing yourself too hard during the work-out, take notice of what your body is telling you. You're probably over-exercising if walking feels like drudgery; you have signs of low blood sugar, muscle cramps, leg pain, breathlessness or extreme fatigue.  It's best to walk with someone else, just in case you need extra encouragement or a reminder to check your blood sugar while exercising.

If you would like to get started soon with a walking program, call the Wise County Extension office at 940/627-3341 and ask about Walk Across Texas. This is a free, fun, group physical activity program. All you need is a group of 8 friends, family members, or co-workers who want to keep track of the amount they walk for 8 weeks. You can encourage one another to keep going and see if your team can reach your destination first before other groups participating too. Walk Across Texas starts March 21.

Remember, before starting any exercise program, even walking – check with your doctor!

Wise County's Walk Across Texas

It is time to begin forming your Teams of 8 for Walk Across Texas which is AgriLife Extension’s 8 week walking program!

Walk Across Texas begins Monday, March 21.

See the attached flyer or contact the Extension office for more details.

This year we are adding a mid point event which is the Wise County 4-H Color Run which is scheduled for Saturday, April 16 on the square in Decatur!

Killing Ourselves with Convenience

This week we begin to look at reasons we should all participate in the upcoming Walk Across Texas program. Kickoff is set for Monday, March 21.

Approximately 55 percent of the U.S. population is overweight or obese. Maintaining a normal weight requires a balance between calories taken in and used for energy. Previous generations ate a lot more calories, but they worked a lot harder. They walked many places whereas today we drive even short distances.  Instead of working in the fields, we sit at our computers.  On our way home, we stop for fast food and spend an average of three or more hours watching television in the evening.

Too many calories and too much sitting are strongly linked to weight gain. A recent study found that our children are gaining weight too for the same reasons.  Overweight parents tend to have overweight children.  Overweight people are more likely to have high blood pressure, diabetes, some types of cancer, and joint problems related to arthritis. Can this trend be reversed?

The answer is yes, but if you have tried to lose weight and increase your activity level, you know changing is not easy. Eating high caloric foods and sitting in front of the television is much easier.

Changing eating and activity patterns requires effort and planning. Spend time learning about whether or not you need to lose weight and if you can safely begin an activity program.  Learn about your options.  Just because you have tried before and not been successful does not mean you cannot be successful this time.

 

Losing weight and increasing activity does not mean you have to suffer or spend a lot of money for special foods, pills, books, or equipment.  People who went from an average weight of 210 to an average of 145 pounds and maintained their loss for an average of 5½ years attributed their success to controlling calorie intake, limiting portion sizes, eating five meals each day, never skipping meals, eating out no more than three times each week with only one of those times at a fast food restaurant, and using up about 2,700 calories a week in physical activity beyond that required for daily activities like gardening or housecleaning.  A majority of these 629 successful losers in the National Weight Control Registry said they had been overweight since childhood or had a family history of obesity.  Getting started is hard.  Programs claiming quick weight loss with little or no effort tend to help remove little more than your dollars.

If you and your family, friends, co-workers, or church group want to get started on the road to better health, call the Wise County Extension office at 940/627-3341 to learn about Walk Across Texas.  Walk Across Texas can help you start walking and/or losing weight. The program is free and can be an important step towards better health for you and your entire family

18th Annual Wise County Walk Across Texas

Through a modest increase in daily activity, most Americans can improve their health.  WALK ACROSS TEXAS is a program that persuades and motivates people of all ages to make the most important change...to get started.  It is a fun and flexible way to exercise.  The program is simple, free and safe.  All you need is a team of eight people to get moving, with one person being designated as the “team captain.”  The team who walks farthest “across Texas” will win, but everyone who participates will take home a healthy habit - walking for fitness.

            Team members report their daily mileage to the team captain, and the team captain reports the individual and team total miles on the following web address: http://walkacrosstexas.tamu.edu  or  to the Extension office at the end of each week by: telephone (940.627.3341), fax (940.627.8070) or e-mail khbrown@ag.tamu.edu.

            Teams are not required to walk or ride together, although they may if they desire.  Teams simply pool their mileage each week to work toward “walking across Texas”. Members may walk, jog, ride a bike, skateboard, roller blade, tread mill, swim, spin and/or run.  A large Texas map showing the progress of teams will be in Texas A&M AgriLife Extension, Wise County office, and at other various locations.

            So dust off your walking shoes and prepare to join us in this 8 week journey beginning on March 21, and continuing through May 15.    

            Walk Across Texas is sponsored by Texas A&M AgriLife Extension. We are looking for captains and team members.  Please encourage organizations in which you are involved to participate in this endeavor.

            Remember prevention works! Individuals can save a lot of pain, worry and money by avoiding health problems. I encourage you to join the Walk Across Texas Program today.

            Call or come by Texas AgriLife  Extension Service, Wise County office, located at 206 South State, in Decatur or call 940-627-3341 to pick up your Walk Across Texas Team Captain Packet.