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  • Writer's pictureSusan Retzlaff

Get moving. Your life could depend on it.

Researchers say replacing 30 minutes a day of sitting with physical activity could cut your risk of premature death by nearly half.

And what better time than Spring to get moving simply by walking. Walking is a low-cost, low-skill, activity choice that can drastically improve your health.

If you are new to cardio exercise, start by walking at your normal pace, then increase the time walking, and then increase the intensity by increasing your steps per minute. Walking about 100 steps per minute constitutes moderate intensity, while vigorous walking begins at about 130 steps per minute. You can simply count your steps to determine their approximate exercise intensity. Note: Counting steps for 15 seconds and multiplying by four will determine steps per minute.

If you would like to improve your cardio endurance, you can progress by adding intervals of higher intensity jogging followed by moderate walking. The timing of the intervals is determined by your fitness level. If you are new to jogging you might start at one minute of jogging followed by one minute of brisk walking for a total of 20 to 60 minutes. As you build cardiovascular endurance, increase the time of the intervals from one minute to two minute, etc…I think you get the picture!

You can also do some strength training while out in nature’s beauty. If you are in a park or on a trail you can use the benches or picnic tables to do squats, push-ups, tricep dips to build your muscles.

Living in a fast-paced environment can wear us down. Exercising outside helps us free our minds from the stresses of life and work, so get out and enjoy the outdoors! If you are lucky on a sunny day, it’s a good way to catch some much needed Vitamin D from the sunlight.

PS. If you like walking moai’s, history walks, or other healthy events check out: or

Good for the mind=Good for the body.

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