Exercise for Health

January 2015
Little River County, Ark. –

Could sitting be more harmful than obesity? New research from the University of Cambridge shows that a brisk 20 minute walk everyday reduces the risk of early death. Physical inactivity has been shown to be connected with an early risk of death, increased risk of heart disease and certain types of cancer. The research shows that the impact of adding a 20 minute brisk walk everyday was the greatest among normal weight individuals, but those with a higher body mass index also saw a benefit. What are some ways we can increase our physical activity each day?

Consider parking farther away at the store. Walk a few laps around the store before you start shopping. During the winter, walking at the store or in the mall may be the best way to get the activity in. Try to do at least 10 minute segments of exercise at one time. You can easily fit in 10 minutes of activity in the morning and 10 minutes of activity after lunch or after dinner to reach your 20 minutes each day. You can also invest in a workout DVD to exercise inside during inclement weather.

Once you start exercising 20 minutes each day, slowly increase your activity level to meet the long term goal of 30-60 minutes everyday for weight loss or weight maintenance. By walking 30 minutes you can burn about 230 calories depending on your level intensity. You can do a variety of activities to reach your physical activity goal. Walking is an activity that most people can do without any special equipment or memberships. For accountability, consider walking with a friend or family member.  On the weekends take the family on a nature walk or hike. Start getting in your 20 minutes of brisk walking today!

You can always consider joining our Senior Get Fit exercise class that meets from 10-11 A.M. every Tuesday and Thursday at Cossatot in Ashdown! The class meets in the Millwood room (when you arrive at 1411 N Constitution Avenue in Ashdown drive around the building and park by the last door at the back of the building). Dress comfortably and get ready to work on your balance, flexibility and strength with a great group. Call 870-898-7224 or stop by the Little River County Extension office if you have questions.

Walk Across Arkansas begins February 16^th and goes through April 22^nd. Get a team together of 2-10 people and go to http://www.uaex.uada.edu/life-skills-wellness/health/fitness/walk-across-arkansas.aspx to sign up.  Talk with your coworkers or friends this week about getting a team together. The goal is to walk or do any exercise that increases your heart rate in at least 10 minute increments. Each participant will need to enter their exercise online at the website above for all 8 weeks. Participants who report their minutes all eight weeks of the event will earn a Walk Across Arkansas shoe wallet – a handy device that holds keys and IDs by hook and loop closure.

Consider this healthy dip for your super bowl party!

FIESTA HUMMUS

Makes: 6 servings
Ingredients
1 can garbanzo beans
1/2 teaspoon cumin
1/4 teaspoon salt
1 dash cayenne pepper
2 garlic cloves (minced)
1/2 cup yogurt (plain, non-fat)
1 tablespoon lime juice
1 tablespoon sesame oil
1 jalapeno pepper (finely chopped)
2 tablespoons cilantro (chopped)

Directions
1. Drain and mash garbanzo beans in blender, food processor or with fork. Add remaining ingredients.
2. Blend until smooth. Chill one hour or overnight. Serve on crackers or tortilla chips. Promptly refrigerate leftovers.

By Celeste Scarborough
County Extension Agent - FCS
The Cooperative Extension Service
U of A System Division of Agriculture

Media Contact: Celeste Scarborough
County Extension Agent - FCS
U of A Division of Agriculture
Cooperative Extension Service
1411 N Constitution Ave Ashdown AR 71822
(870) 898-7224
cascarborough@uada.edu

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