10 Tips for Starting a Wellness Program Today

Easy Ways to Get Healthy

Its never too late to begin your journey in wellness! Here are 10 steps you can take today to
get started.

1. Write out your goals and desires. Whats your wellness vision? Where do you envision
yourself three to five years from now? Set three-month and weekly goals based on your
wellness vision. Goals should be SMART: Specific,Measurable, Action-based, Realistic
and Time-oriented.

2. Ask what, when and how. Make a list of the hurdles that keep getting in your way of
living a life of wellness. Then determine which ones are true obstacles things that you
need to work around or find solutions to. And the excuses nuf said!

3. Have a plan. Rarely, if ever, is any major task or project accomplished without a plan in
place. Lay out a plan for accomplishing your goals, as well as solutions for overcoming the
hurdles. This is your game plan it should be flexible, but have fortitude, fun, but not fluff.
And make it active. Include specific steps you will take to reach your goals.

4. Start a journal. Your goals, desires, barriers, obstacles, excuses, solutions and plan
should all be a part of your journal. Make your journal yours. Set it up so its easy to use so
that you will use it. Include space to just let your thoughts flow. Use it to let out your
feelings, vent, rejoice, or celebrate. Youll be amazed at how freeing it is!
5. Begin your journey where youre standing now. Where are you right now, this
moment, on your journey? Accept where you are and where you need to be and begin the
steps necessary to bridge that gap. If, however, you find that old issues keep popping up,
preventing you from reaching your goals, you may need to seek counseling. Sometimes the
only way to move forward is to first go backward.


6. Take one step at a time. What happens when a builder forgets an important step in
building a house? Or a chef leaves out an important ingredient in a recipe? Doesnt work so
well, does it? Its the same thing with your life. You must take certain steps in order to reach
a place of wellbeingand make it fit your lifestyle.

7. Learn from your setbacks. Making mistakes and experiencing failure is all a part of
being human and living. Rather than getting down on yourself, take that setback and turn it
into something positive something you can use to reach your goals. Sometimes life is
indeed two steps forward, one step back!

8. Spend some time cleaning house. This is intended to be both literal and figurative.
When our homes are a cluttered mess, its impossible to function well. Ditto for our
schedules. Create a list of your activities and decide which ones arent contributing to your
overall purpose in life. De-fluff that schedule and concentrate on those activities that bring
meaning to your life, and ultimately to others!

9. Stop comparing yourself to others. Were bombarded by images of perfect bodies
every day. Its easy to get caught up in all of it and feel as though well never measure up
and chances are, we wont. Lets get real! These images are results of computer imagery,
great lighting, professional make-up artists, self-starvation, plastic surgeryand really good
genes. Stop comparing yourself to a fantasy and just be the best you that you can be.

10. Reward yourself. Its OK to feel good about yourself! And its OK, and beneficial, to
reward yourself for your accomplishments, no matter how small they may seem. A meal at
your favorite restaurant, a date at the movies, a new outfit, a bubble bath whatever you
wouldnt normally take the time to do, as long as it contributes to your wellbeing, is a great
reward



Health and Fitness Benefits of Walking
Reasons to Walk Yourself Fit!
-- By Nicole Nichols, Fitness Instructor & Health Educator

Starting a regular walking program offers numerous health and fitness benefits!

Good for your heart: Walking regularly can help reduce high blood pressure and
high cholesterol, both of which contribute to heart disease.
According to the long-term Nurses' Health Study, which follows the habits and
health of 72,000 female nurses, three hours of brisk walking each week (that's just 30
minutes per day) can lower a woman's risk of heart disease by 30% to 40%.
A 2001 study published in Medicine & Science in Sports and Exercisefound that sedentary
women with high blood pressure reduced their systolic blood pressure and body mass by
walking 9,700 steps per day at a self-selected pace for 24 weeks.
Harvard researchers looked at 11,000 men and determined that one hour of regular,
moderate exercise (equivalent to brisk walking), done five days a week, may cut a man's
risk of stroke in half.
Strengthens bones and joints: Walking is easier on your joints than higher-
impact activities like running or aerobics, but it still helps reduce your risk for
osteoporosis and reduces your risk of falls.
Consistent activity, like walking, reduces one's risk of hip fracture, according to a study of
more than 30,000 men and women ages 20 to 93.
A review of 24 studies on aerobic exercise and bone mineral density in women suggests
that walking just 30 minutes per day a few times a week is enough to increase bone
density by a moderate amount (about two percent) compared to non-exercisers. Walking
was the preferred form of exercise by most participants.
Weight control Walking may seem like a leisurely activity, but with the right
intensity, it can elevate your heart rate and burn serious calories so you can reach
and maintain a healthy weight.
A study published in the International Journal of Obesity suggested that 30 minutes of
walking on most days of the week may be as beneficial for weight loss as 60 minutes of
walking (in combination with diet).
Researchers from the Center for Human Nutrition at the University of Colorado Health
Sciences Center say that simply walking for 15 minutes (or about 2,000 steps) and eating
a couple fewer bites of food can help you prevent future weight gain.
Without changing diet, a review of pedometer-based walking programsfound that
participants who take 2,000 to 4,000 steps per day (that's about 1 to 2 miles) can still
expect modest weight loss (about five pounds per year).
Benefits for the Mind A long list of mental health benefits have been attributed to
exercise, including reduced depression, better sleep, and more.
Sedentary women who engaged in a walking program reported improved mental
and emotional satisfaction and a decrease in stress, according to aJournal of Holistic
Nursing article published in 2006.
Women & Health published another study that measured 128 sedentary, ethnic-minority
women. Researchers found that participants who walked more reported increases in
positive mental health and well being.
Another of 124 sedentary older adults found that those started walking for 45 minutes
three times per week for six months performed substantially better on several cognitive
tasks than those who did stretching or strengthening exercises. Researchers, whose study
was published inNature, think that their improved cardiorespiratory fitness increased blood
flow to the brain, which helped improve brain function.
So what are you waiting for? Use SparkPeople's Walking Guide and start putting one foot
in front of the other.






Walking Safety Tips
Getting Off To a Good Start
-- By Jen Mueller & Nicole Nichols, Fitness Experts

If you are new to exercise, here are some important health and safety tips so you can start
your walking program off on the right foot.
Always check with your doctor before starting an exercise program. He or she may
require that you have a physical exam or give you special instructions based on your
medical history.
Don't overdo it, especially if you are a beginner. Let your body adjust to the new activity,
gradually increasing the duration and frequency of yourworkouts.
Wear appropriate shoes. Not every shoe offers the stability and cushioning you need to
walk.
For the first few weeks, do not push too hard. Your breathing should be elevated, but you
should not be gasping for air. Use the Talk Test to know if you're walking at the right
intensity level: If you cannot answer a question, you are walking too fast. If you can have a
full conversation, you are walking too slowly.
Walking shouldn't hurt. If you experience any kind of muscle, joint, chest or head pain, see
your family physician right away.
Wear a watch so you can monitor the time spent walking. Set small goals to gradually
increase the amount of time you walk each week. You can also wear a pedometer to keep
track of distance and steps, which can be a big motivator to keep going! For more
information about choosing and using a pedometer, click here.


Outdoor Walking Safety Tips

Walking outside is a great way to enjoy the fresh air and get a workout at the same time!
Before you lace up those sneakers, here are some important safety tips youll want to
consider if you head outdoors to walk.
Find a buddy. Walking with someone can be a great motivator and make the time more
enjoyable. But more importantly, there is always safety in numbers. If you walk alone,
make sure you tell someone your route and the time you expect to return.
Dress to be seen. If you will be outside early morning or later evening, wear light colored
clothing or reflectors. A lot of workout attire has reflective materials built in, such pants or
jackets with reflective strips, walking shoes with reflective material on the heel, or reflective
belts (available at most sporting goods stores). All of these will help you be more visible to
oncoming traffic. Also try to walk on well-lit streets as much as possible.
Walk facing the traffic. Especially if there are no sidewalks or pathways on your route, the
rules of the road say you should walk against the traffic. This way, you can see the traffic
coming and be aware of any potential danger coming toward you.
Vary your route. This is for safety as well as enjoyment. It is much more interesting to
experience different surroundings from time to time. This also prevents anyone else from
memorizing your whereabouts or routine.
Beware of drivers. Do not assume that drivers know when pedestrians have the right of
way. Walk with awareness and caution, assuming that no drivers see you. Be especially
cautious of drivewaysmost drivers are watching for oncoming cars, not walkers.
Be aware of your surroundings. Watch for ice, water, bike riders, cracks in the pavement,
or any other hazards in your path. It can be very easy to trip and fall without warning,
which can be especially dangerous if you are alone.
In addition to these safety tips, there are a few things that every walker should bring for their
outdoor walk, as well as a few things that you can leave at home.





What to Bring It is a good idea to carry pepper spray and cell phone (or alarm) in case you
get into trouble. It can also be helpful to carry a walking stick (in case you need to fend off
an unleashed dog) or umbrella (in case of sudden rain). If you have a dog, bring it along for
companionship and safety! Always have your I.D. with you in the event that you become
injured or disabled.


What NOT to Bring Do not wear any jewelry that might draw someones attention. Do not
wear headphonesthey can prevent you from hearing oncoming traffic or someone coming
up behind you. You should always be aware of what is happening in your environment.

By following these easy tips, youll make your walking experience as safe and enjoyable as
possible!