Ready, Set, Step At the Fair

Heading to the Iowa State Fair? Don't forget to bring your walking shoes to take in all the sites of the fair.

While you're there, stop by the Wellmark Blue Cross Blue Shield Wellness Pavilion, located right behind the Giant Slide, to pick up a free pedometer and your fair step map! See how many steps it is to the Hy-Vee Fun Forest or the Grandstand, and plan your fair walking route.

Chat with Wellmark's Community Wellness Coordinators about how move more or eat right. Or get a medication check-up with a Wellmark pharmacist, and see how you might be able to save money on prescripion drugs.

See you at the Iowa State Fair!

Moving More + Eating Right Keys to Weight Loss

I have come to love to exercise. It makes me feel good, and I'm seeing some results, which makes me want to work out more.

But exercise alone isn't enough; exercise must go hand-in-hand with proper nutrition for you to be healthy. According to this report by Time, many people use exercise to justify eating more.

http://www.time.com/time/health/article/0,8599,1914857,00.html

Eating healthy is a challenge for me. There's been several cookies and treats that I've convinced myself are okay to eat because I've taken a walk or gone to an exercise class, when what I'm really doing is just putting back the calories I've burned off.

Check out www.wellmark.com for resources to help you move more and eat right.

Can You Walk to Work? Active Commuters are Slimmer and Fitter, Study Finds

Walking or biking to work pays off!

People who walk or cycle to work have fewer risk factors for heart disease, a U.S. study has found.

The study, published in the July 13 issue of the journal Archives of Internal Medicine, adds to evidence that cycling or walking to work improves health.

Read more about the study.

http://www.forbes.com/feeds/hscout/2009/07/14/hscout628925.html

The Walking Weather is Fine

Been outside today? For July in central Iowa, the weather is wonderful to be outside walking and active. Sunny, warm, but not too hot, and a nice breeze.

I have been stepping away from my desk and going for a walk/run at lunch. The great weather makes it tough to come back inside and get back to work!

Grab your walking shoes and take advantage of this spectacular weather. With the holiday weekend coming up, I'm planning on taking a long walk several days to enjoy it.

Walking Season is Here!

Well it is now mid-June and the walking season is among us! I am happy to see so many businesses in central and southwest Iowa participating in Wellmark's Walking Works program. This is a great program to get people motivated and moving. And...if you have a competitive streak, a great way to challenge each other. The pedometers are also a huge hit. Pedometers are a great way to log your steps, miles, and calories burned. Remember--the goal to shoot for is 10,000 steps a day. I know that may seem lofty, but if you work up to it, you can do it!

On a personal note, I've been walking consistently for quite some time. Back in college and for a couple years after, I was a runner. In the past couple years I've fallen off the running wagon, but I recently began training to run in the Des Moines Half Marathon in October. It will be tough, but I can do it. Wish me luck!

Blue River Hybrids Walk

Blue River Hybrids participated in the Ready, Set, Step Walking Works seminar and walk.

Runners: Time to Change Shoes?

A quality pair of running shoes is runner's most important piece of equipment.

Good running shoes can go a long way in preventing the aches and pains associated with running, but running shoes can handle only so much before they begin to break down. The most any shoe should have on it is 500 miles. One way to tell if a shoe’s running days are over is if the outside of the midsole becomes noticeably wrinkly. No need to throw those old running shoes out though, as a shoe that is no longer fit for running can still be used for walking or everyday use.

Walking Indoors

Let's face it - the weather outside lately hasn't really been cooperative for outdoor exercise.
When outside is cold and wet outside, there are options for walking indoors:

• Indoor tracks: Check your local YMCA, college, or recreation center. My husband and I walked on the track at our YMCA this weekend because it was raining.
• Walk the mall: Many malls are open early hours for mall walkers and some have organized programs.
• Back to school: Some communities open up their gym or hallways for walkers.
• At the office: Look for a walking loop at the place you work.

Check the Wellness Resources at www.wellmark.com/communitywellness for more ideas. So rain is no longer an excuse!

Sign up for a 5K

I ran my first 5K race in 2 years this past weekend - the Dam to Dam 5K in downtown Des Moines. It was tough, but I completing the race was my first step toward walking/running the Des Moines half marathon in October. Next on my list - a 10K race in my hometown in August. Time to start upping the mileage.

Thinking about signing up to run or walk a race? There's tons of options - and whether it is a charity run for a great cause or a race close to home, registering for an event and training for it will help you stay motivated and moving toward your fitness goals.

Find local walking events on Wellmark's Wellness Calendar. For Iowans, another great resources is the Race Calendar on the Web site of Des Moines running outfitter Fitness Sports.

Walking Events

Check out the link below to find walking resources in your area. The Wellness Calendar has individual walking events like Relay for Life. The Wellness Resources tab has walking trails and walking clubs you can join. Enjoy!

http://www.wellmark.com/e_business/member/Whole_Health_Dimensions/WHD_overview.htm

Walking Buddy

Do you have a walking buddy? A great way to stay motivated to walk is to have some to KEEP you motivated. Having a walking partner will help you stay accountable to your walking goals.

Currently, I have two walking buddies; my wife and my dog. Both give me the sad eyes when I don't feel like walking. They get their way everytime.

Global Vet Link

Global Vet Link, located in Ames, Iowa, participated in National Walk at Lunch Day. Despite the weather, they put on their walking shoes and walked their way to success!

Walking Works: Ready, Set, Step Seminar

Are you ready to start your walking program? Get all the details from proper gear to proper stride in this seminar. Bring your walking shoes and get started immediately! A free nutrition seminar to follow.

When: June 30th, 2009
Time: 5:00-6:00 pm
Where: Altoona Hy-Vee
108 8th St SW, Altoona, Iowa

WalkingWorks: Ready, Set, Step Community Seminar Dates In June

Date: 6/11/09
Time: 11:00 am - 12:00 pm
Where: Hy-Vee 1556 First Ave. NE Cedar Rapids, IA 52402




Date: 6/11/09
Time: 6:30 pm - 7:30 pm
Where: Hy-Vee 3235 Oakland Rd. NE Cedar Rapids, IA 52402

To Register please to go the Wellness Calendar on Wellmark.com or call (877) 464-0415.

I look forward to seeing you there!

How often should I change my walking shoes?

Hello all of you walkers out there-
It is finally getting to be summer time and the weather keeps getting better everyday! This a great time to either begin your walking program or turn it up a notch. But before doing so, be sure to have a good pair of walking shoes. I get this question alot at my WalkingWorks: Ready, Set, Step Seminars and I wanted give you a friendly reminder that when it comes to walking shoes, you should be replaced every 300-500 miles or every 3 to 6 months. This will help to prevent injury and make your walking experience that much more enjoyable! So get out there and start stepping to a healthier you today!

Map Your Route

Wonder how far you're walking? Check out this cool map tool from the Web site Spark People you can use to find out how far you've walked, run, or biked outside:

http://www.sparkpeople.com/resource/fitness_maps_home.asp

Plus, you can calculate your speed and calories burned.

A Beautiful Day in the Neighborhood!

We walked the streets of Humboldt, IA today after City employees listened and learned on "Walking Works: Ready, Set, Step". It was a great day to get a walk in! In 20 minutes or so we had stepped about 2,600 "clicks" on our pedometers (between 1 and 1.5 miles)! Way to go City of Humboldt!

What Keeps You Walking?

Staying motivated is one of the toughest parts of any exercise program. For everyone, there will be days when it is hard to get your body moving: not enough time, too tired, not enough energy.

Plan ahead for these days by creating a "Motivation to Move" list. Think about all the reasons you exercise and want to be healthier. Write them down, and keep the list where you can see it - your desk, your purse, your fridge, in your workout bag. Look it whenever you need to stoke you feel yourself relapsing into couch-potato mode.

Here's some of my reasons to keep moving:
1) Smaller pants
2) To set a healthy example for my children, especially my daughter
3) Because I don't want to give up chocolate
4) My workout partner is counting on me
5) To have more energy
6) To release frustration and stress
7) It's my "alone time"

Share what keeps you motivated to exercise.

Walk your Way to Better Health!

The City of Glidden, IA is launching a 1 year program for their residents: Walking Works....Promoting Better Health. I presented "Ready, Set, Step" walking seminar and we took a brief walk around the block sporting new pedometers! Great times had by all!

Walking + Jogging = Wogging

"Wogging" is the combination of a walk and a jog. I came across this term over the weekend, and it's the perfect description of my exercise routine.

Wogging gives you the best of the worlds of walking and jogging. You avoid the constant high impact of running, but burn more calories to improve your body condition.

Searching online, I learned there's two ways to Wog: the Steady Wog and the Variable Wog.

Steady Wogging is when you walk somewhat like a racewalker, but your feet leave the ground. Here's a link to a YouTube video that shows the technique:

http://www.youtube.com/watch?v=u5krLB2vH1k

Variable or Intermittent Wogging is simply alternating between walking and running - and this is what I do. Over time, I've built up strength and endurance so that I can run longer distances, but I let myself be okay with walking when I need to. Especially uphill.

Give "wogging" a try and let me know what you think.

Wellmark at celebrAsian Tomorrow

Join the celebrAsian this year on Saturday, May 16, 2009, at the Iowa State Capitol, East Campus, in Des Moines, Iowa from 10 am to 8 pm. http://www.celebrasian.org/

Stop by the Welllmark Blue Cross and Blue Shield Health & Wellness Village to pick up a free walking journal. Wellmark Community Wellness Coordinators will be on hand from 10 a.m. - 5 p.m. to offer health tips and demo Wellmark's Wellness Calendar and Resource Guide.

Biking for Cross Training

It was raining at lunch so my training partner and I hit the stationary bikes at the gym.
Using a different activity can help strengthen muscles not used by walking. And, wow, I could quickly feel those muscles!

Lesson learned: I need to add a day or two of cross training into my weekly walking/running routine.

You can supplement walking with biking or any other aerobic activity - tennis, martial arts, swimming, a step class, even dancing. Just mix it up. It will keep your workouts interesting and ensure you're working your entire body.

Wellmark's Walk @ Lunch Day - Des Moines

Ready, Set, Step - You bet! Wellmark Blue Cross and Blue Shield employees in Des Moines walked the Des Moines skywalk on May 7.

Wellmark's Walk @ Lunch Day - Sioux Falls

Wellmark walkers from Sioux Falls, South Dakota.

Wellmark's Walk @ Lunch Day - Sioux City

A Lot of Steps Taken on Walk @ Lunch Day

On Thursday, May 7, more than 1,120 Wellmark employees (a record number, despite some of the weather challenges) took steps toward better health by participating in the company's third annual Walk @ Lunch Day.

Here are photos from Wellmark's office in Sioux City, Iowa. It was a lot sunnier in Sioux City than Des Moines that day.

Wellmark Walks the Skywalk - Des Moines

More photos from today's Wellmark Blue Cross and Blue Shield walk event. Wellmark employees took to the skywalk for a one-mile walk at lunch.

Wellmark's Walking Day

Mother Nature kept Wellmark's Des Moines employees inside today at lunch. Instead, it was Plan B: a one-mile walk through the Des Moines skywalk system.

Below, Wellmark Blue Cross Blue Shield president John Forsyth joins in the employee walk.

Iowa Fluid Power Gets Moving

Valerie Burns, Human Resources Manager, at Iowa Fluid Power in Cedar Rapids sent in the following message and photos of her company's WalkingWorks event. Thanks for sharing Valerie how Iowa Fluid Power is getting its employees moving!

We'd love to hear from others, too! Post here, or send an e-mail to: walkingworks@wellmark.com

Attached are the photos of our group during the walk. We had 16 people for our 2nd annual walk, some of whom didn't make the group photo. We walked a three-mile route, including a part of the Cedar Valley Nature Trail in Cedar Rapids. Generally after this "kick-off" walk, people want to stick with it, and last year we walked a similar route every Friday that weather permitted the rest of the Spring and into Summer, with different people joining us occasionally. Hopefully we will be able to do the same this year. Thanks, Wellmark, for getting people moving!

Wellmark's Walk at Lunch Day

Wellmark Blue Cross and Blue Shield employees around Iowa and South Dakota will take to the streets tomorrow for the company's annual walk at lunch event.

Des Moines walkers will begin outside of the company's headquarters at 7th and Locust and proceed west to 13th, where they will walk north to Grand and return. Watch for the procession of blue shirts at 11:15 and 12:15. Similar walks will take place at Wellmark's offices in Cedar Rapids, Sioux Falls, Sioux City, and Rapid City.

Our company CEO John Forsyth leads the Des Moines walks. He usually issues a challenge to see if at least 20 or more people can walk the route faster than him. In the four years I've done the walk, I don't think we've won that challenge yet - he's a fast guy!

Watch for photos of Wellmark's walk soon!

Vermeer Fit for Life Event

Check out this video from the Fit for Life Event, April 13, 2009, hosted by Vermeer Corporation in Pella, Iowa. Walking and weight management seminars by Wellmark Blue Cross and Blue Shield's Community Wellness Coordinators. Healthy cooking demonstrations by the Iowa Beef Council. Kids activities by Central College. The entire community came together to learn how to be healthy!

Yes! Walking does work!

I know it's simple math to lose weight - expend more calories than you take in. That's never been easy for me.

But my workout regimen is doing some good. I got my summer clothes out of storage and last year's shorts are too big. That's motivation enough to keep me moving.

Share why you walk, and what works to keep you motivated.

Web site: BHG.com/milemarker

Share walking sites and online resources you've found help keep you moving and motivated.

I just checked out this one from Better Homes and Gardens Online: www.bhg.com/milemarker.
Looks like some great tools and features.

Find Walking Friends

Walking is more fun with a friend by your side. I've recruited one of my co-workers to join me for a lunchtime walk/run a couple of times a week. She motivates me to get moving and keeps me accountable. Plus, we use our walking time to discuss ideas for projects at work and home. Talking and walking - there's no better combination.

Looking for a walking friend?

• Recruit your spouse or family member. Spend time together and get fit.
• Ask co-workers to start a walking club. Let's face it - work is where the majority of us spend our days, so find someone to take a walk with you during lunch, breaks, or even before or after work.
• Join a local walking club or mall walkers. You can find listings on Wellness Resources on www.wellmark.com.

National Walk at Lunch Day

Only a small crowd could make our noontime walk today, but we had a great time. Even on a gray day like today, it's so nice to be outside and get some fresh air and exercise.

For me, it's tough to get away from my desk most days, so I usually exercise in the morning. Our short walk at lunch really helped break up the day.

Did you take a walk today at lunch? Share your stories and photos.

Today is National Walk @ Lunch Day

Grab your tennies and get walking - today is National Walk @ Lunch Day. Take a 30-minute walk with your co-workers at lunch or after work - for your health and for fun.

My team is gathering today at lunch for a walk in downtown Des Moines. If it's raining, we may take the skywalk.

Cross Training: Does Gardening Count?

Cross-training is any exercise that supplements your main activity (walking), like biking, tennis, aerobics, swimming - anything that gets your body moving in another way.

Whether you're just starting a walking program or you are an experienced walker, you can benefit from cross training. Here's why:

• It strengthens the muscles you don't use when walking, and lets those muscles rest, to reduce your chance of injury.
• It helps you maintain or improve your cardiovascular fitness.
• It keeps you from getting bored! Taking a couple of days off from walking to do another activity helps keep you moving and motivated.

And, yes, gardening - my favorite cross training activity - counts. Did you know that general gardening burns about 280 calories per hour? This weekend after a long walk/run on Saturday, I spent Sunday digging in the dirt and helping my husband build a retaining wall. I think I sweated more than during my normal workout.

Share your cross-training activities.

How far is 13 miles?

Thirteen miles is the distance from my parents farm to the town where we went to school and church. I've traveled this distance many, many times growing up, and even now as an adult when I visit, but always by car or by bus - never of my own volition.

Now I am going to find out truly how far 13 miles is - I signed up to walk the Des Moines Marathon 1/2 marathon race in October. I needed a walking goal to keep me motivated - and now I've got a whopper.

http://www.desmoinesmarathon.com/site3.aspx

The thing I've learned about setting goals from WalkingWorks is that you just don't go out and run a (half) marathon. You baseline, and you gradually build toward your accomplishment by setting short-term, intermediate, and long-term goals.

Here's my baseline: I started running and walking regularly right after the first of the year, and after 4 months, I can run/walk 3 miles. Slowly, yes. But I can do it.

My short-term goal is what I'm going to accomplish today or this week. This week's training schedule includes two, 2-mile runs, and a couple of days of cross training.

My intermediate goal is to run the Dam to Dam 5K race at the end of May.

My long-term goal: move myself 13 miles. After traveling that distance for years, I can see what 13 miles looks like in my head. And, I know I can do it.

I'll keep you posted on my progress.

Walking is Good For You

There's a wealth of research to prove that walking is good for you. Regular physical activity like walking can:

Reduce your risk for diabetes and heart disease, and some cancers

Research shows that walking 150 minutes per week and losing just 7% of your body weight (12-15 pounds) can reduce your risk of diabetes by 58%.

Improve your fitness

Walking just three times a week for 30 minutes can significantly increase your cardiorespiratory fitness.

Strengthen your bones and muscles

Research shows that postmenopausal women who walk approximately one mile each day have higher whole-body bone density than women who walk shorter distances, and walking is also effective in slowing the rate of bone loss from the legs.

Boost your mental health

Walking for 30 minutes, three to five times per week for 12 weeks reduced symptoms of depression.

Take it Outside

I'm a fair weather runner/walker...if it's below 50 degrees I'll probably head to the gym to use the treadmill. But now that it's finally spring in Iowa, it's time to take my workout outside.

Many people walk on treadmills because they are safe and convenient, and you can control your pace. You may find walking outside harder than a treadmill, because of terrain or the elements. But it's worth it to be able to enjoy a beautiful day or great scenery. In Des Moines, it was 70 degrees and sunny today; I couldn't wait to get away from desk and take a walk outside!

Here are a few tips to help you transition to walking outside:

• Find a comfortable pace. Time yourself if you want to try to match or build up to your treadmill time.
• Walking outside puts different stress on your muscles, so make sure to stretch and get a good warm up and cooldown.
• If you want to walk a certain distance, map out a route with your car's GPS or odometer, so you'll know far to go.
• Just do your best! It will take time to adapt to walking on harder surfaces like roads and sidewalks.

Walk at Work

Take part in National Walk @ Lunch Day, April 29.

National Walk @ Lunch Day is a Blue Cross and Blue Shield initiative to encourage people to add more steps to their daily work routine.

Walking at work is as simple as finding ways to move more during the day. For me that means trying to rely a little less on e-mail; instead I'll walk over to a co-worker's desk to discuss issues in person. It means taking the stairs - even if it's just a flight or two it will get my heart pumping!

Tomorrow I'm going to go for a walk with a co-worker over lunch. I scheduled the time on my calendar so I won't miss this important "meeting!"

Share your ideas about creating a walking-friendly workplace.

More Shoe Buying Tips

• Shop at the end of the day. That's when your feet are largest.


• Wear your walking socks. Avoid cotton socks if you can; sweat + friction can cause blisters. Read more at: http://walking.about.com/od/socks/a/socks022006.htm


• Buy big enough shoes. Your feet swell when you walk, and they need room as they go through the walking motion. You need at least a finger's width beyond the end of your longest toe (usually your big toe).


• Spend some time in the shoes you are trying on. Take a few laps around the store to make sure the shoes feel great.

Choosing the Right Shoes

When it comes to walking, you don't really need a lot of gear except for a good pair of shoes.

There's no one best shoe. Each person's feet are different, so look for a shoe that fits you comfortably and best fits your walking style and goals, as well as your weight and stride.

If you're not sure, ask a shoe fitting expert for help. I just did this myself, and found that my previous tennis shoes were a half-size too small. No wonder my toes were aching!

Check out my new kicks.

10,000 Steps A Day

Most health experts recommend walking 10,000 steps a day to maintain your health. How far is 10,000 steps? For the average person, it takes just over 2,000 steps to walk one mile, and 10,000 steps to walk 5 miles.

The good news is that you don't have to walk all 10,000 steps at once. It's easy add steps to your day - and you can make it fun.

• Walk your dog
• Window shop
• Run errands on foot
• Walk over to visit a neighbor
• Take a walk with your spouse
• Chase your kids around the lawn
• Walk in different places: a park, by the water, in a new neighborhood
• Start a walking club with friends or co-worker

My favorite way to take a walk? Pushing my two-year-old daughter in her stroller around our neighborhood. We get to spend time together, and I burn extra calories pushing her along!

Walking Plans

When it comes to exercise, what keeps me motivated is setting a goal - like completing a 5K race or charity walk, and then progressing toward that goal day-by-day. That's why I like walking programs, like the ones you can find on www.wellmark.com/walkingworks. I can see at a glance my exercise challenge for the day, and what I'll need to accomplish for the week. This helps me plan my workout schedule around work, school, and family. And there's nothing I love more than crossing off each workout as I complete it.

Besides the walking plans on http://www.wellmark.com/, there's many walking workouts to check out online. These are links to a couple of my favorites, because they helped me go from walking to running my first 5K.

http://www.coolrunning.com/engine/2/2_3/181.shtml
http://www.beginnertriathlete.com/Programs/couch_to_5k_overview.htm

Got a walking plan you'd recommend? Share it with the group.

Set a Goal. Make it S.M.A.R.T.

When setting a fitness goal, it's important that your goal be S.M.A.R.T. for it to be a success.

Specific
Measurable
Action-oriented
Realistic
Time oriented

Share your walking or fitness goal, and get support from others to help you reach it!