health connection
Walk for
your health
We have been doing it weather prohibits you
ever since we were about from pounding the pave-
15 months old. We do it ment outside. Rather,
every day and most of us take it indoors. There are
should be doing more of scores of places where
it. The simple action of you can continue your
walking, just like breath- walking routine. Shop-
ing, is so second-nature ping malls are often open
to us that most of the many hours before the
time we are unaware we actual stores open for
are doing it. But the fact business. So consider
Healthy lunch options
is the simple activity of cruising around a nearby
medical condition. pet. Walking with some-
walking may help to save indoor shopping center
2) Start out slow.
one or something else
your life. before the crowds hit and
Aim for a 15-minute walk
will motivate you to trek
for children
longer and the conversa-
While study after
the stores open. And
every day. Go for a jaunt
tion will serve as a great
study unearths the ben-
since the real forces of
around the neighborhood
time-passer.
efits of regular exercise,
winter seem to kick up
in the morning or after
By Lloryn Love
what many health experts
right around the holi-
dinner. Remember that any
are saying is that moder-
days, take advantage of
form of exercise should
This is for the parents
ate activity, like walking,
new membership offers
3) Wear comfortable
be fun and enjoyable.
can yield tremendous
at gyms and workout fa-
and durable shoes made
Walking may be under-
We all want our children to be as healthy as possible,
health benefits. From
cilities around the time of
for walking or physical
rated as a form of ex-
however healthy lunch options at school are not readily avail-
improving cardiovascular
the new year.
activity.
ercise but its simplicity,
function to strengthen- Here are five things to
4) Gradually start to
cost-effectiveness, low
able. Yes, it is true that our children will not likely want to open
ing leg muscles and from keep in mind before start-
increase your pace and
risk of injury and numer-
their lunch boxes to a stalk of asparagus but you can provide
boosting mood to shed- ing your walking routine:
your length. As you up
ous health benefits make
a healthy lunch for your child in a way that doesn’t make them
ding a few pounds, the
your intensity, you also
it one of the most attrac-
want to slam the lunch box lid closed. Here are a few ideas for
1) Check with your
rewards of walking are
increase the health ben-
tive forms of physical ac-
you to consider.
doctor first, particularly if
endless. Just 20 or 30
efits of walking.
tivity. – Heather Darling,
you have a pre-existing
1. Kids simply love variations and surprise. Instead of using the
minutes of walking a day 5) Grab a friend or a
MPH
same white bread every day, try using various kinds of bread,
can produce tremendous
benefits.
like whole wheat or multigrain.
One of the advan-
2. Instead of using processed luncheon meat every day, try
tages of walking is that
creating a healthy lunch idea by using leftover meat from the
you don’t need any fancy
night before. or expensive equipment
3. Kids love making their own foods so a burrito or a pita pocket
to do it. All you need is
they make themselves can be a fun and healthy lunch option.
a pair of solid walking or
running shoes, a terrain
Prepare shredded vegetables, meat and sauce, and let the kids
of some kind and maybe
assemble their own lunch at school. You control what goes in it
a buddy. Next to running,
and they choose what they like.
which requires the same
4. Kids love dip. Prepare diced or julienned produce to go along
necessities, walking is
with a small container of dipping sauce. Or simply pack easy-
perhaps the cheapest
form of exercise.
to-carry fruit and vegetables like bananas, baby carrots, cherry
tomatoes and grapes. Low-fat yogurt and sour cream and hum-
Walking outside is
mus are healthy dip choices.
easy and refreshing dur-
ing the warmer months.
5. You can pack processed fruit in the lunch box as a healthy And as long as you wear
dessert option. Canned fruit cups in water and dried fruit are not the proper clothing, you
as fresh but they are still healthy and nutritious.
can continue your walk-
ing routine well into the
6. Try preparing healthy trail mix as a snack with mixed nuts,
fall and early winter. In
crunchy whole grain cereals and dried fruits such as raisins, apri-
fact, you may find your-
cots and prunes. Just make sure to control the portion sizes.
self peeling layers off as
7. Try kiddie-size yogurts. They provide a good source of pro-
you amp your walking
tein and calcium.
routine up in intensity and
length during the colder
8. Water and milk are the best beverage choices for kids. If you months.
pack a juice box on occasion, make sure to use 100 percent fruit
But don’t feel like you
juice. If possible, avoid sugary drinks like fruit drinks, fruit punch
have to forgo your walk-
and soft drinks. ing practice when the
The Michigan FrontPage • December 4, 2009 7
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