Today's Walk
30-60 minute walk in the healthy heart zone 50-60% of your maximum heart rate. Finish your walk at a moderate pace with 5 minutes of cool down at a very easy pace.
Advanced Walkers:
Distance Walk
Exercise: Upper Body
Walking Clubs
The largest organization of walking clubs in the world is the IVV -International Federation of Popular Sports. These are non-profit clubs who host non-competitive 10-kilometer walking events, as well as a sprinkling of bikes, skis, and swims. The events are open to the public, so you don't need to join a club to join in. But choosing to join the club you will meet other walkers who will keep you motivated and provide companionship at walking events. Some clubs plan carpools and trips to walking events, get together to walk during the week, and have great potlucks and socials. There are over 500 clubs in the USA and Canada, and many thousands in Europe and Japan.
IVV Walking Clubs
Fiber
Are you getting 20-30 grams of fiber a day as recommended? Fiber helps fill you up, keeps the colon working (an thus may prevent risk of colon cancer), and may reduce cholesterol. Some foods containing high levels of soluble fiber are dried beans, oats, barley, apples and citrus, potatoes. Foods high in insoluble fiber are wheat bran, whole grains, cereals, seeds, and the skins of many fruits and vegetables. So - eat raw fruits and veggies, don't peel them, and get some legumes into your diet.
Adding Fiber to Your Diet
Gratitude Attitude
As you walk today, think of 3 things you for which you are grateful.
Recipe of the day:
Garlic Grilled Chicken Skewers
Word of the day
Volkssport
Fun
Humorous Quotations Quiz
Each question has a humorous quotation and you have to figure out who is being quoted. The answer is necessarily one of these four: Dave Barry, Groucho Marx, Jerry Seinfeld, Mark Twain.
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