By Pamela Redwine
Our Walk-a-Weigh weight control program starts in January. Research consistently shows the long-term weight control requires regular physical activity of at least 30-60 minutes per day. With that in mind, the award-winning weight control program called Walk-a-Weigh will be offered by the Mississippi State University Extension Service in Yalobusha County beginning on January 14 at 10 a.m. at the Multi-Purpose Building in Coffeeville.
Each of the eight Walk-a-Weigh sessions will include a lesson on ways to control your weight, a taste-test of a low calorie recipe and time for the group to walk together. For more information on Walk-a-Weigh call Pamela Redwine at the Yalobusha County Extension Office. The cost of the program is $5. The deadline to pay and to register for the program is January 9th.
Do you love to make things?
Do you hate to throw anything away because you could possibly use it in an Arts & Crafts Project? Then we have a club for you – The Create Club. Join us for an interest meeting on Tuesday, January 13 at 10 a.m. at the Multi-Purpose Building in Coffeeville. The purpose of this meeting is to organize the club, plan the meeting schedule and to plan our first project – so come with ideas!
Our Crochet group meets at the Extension Office twice a month from 10 a.m. until noon. The group is led by volunteer Karol Jarman. The group dues are $6 a year and you will need to bring the yarn of your choice and a crochet hook. This is a great opportunity for beginners to learn how to crochet as well as good time for more experienced people to get ideas for new projects, or finish existing projects. We hope you will join us.
The Sewing for Service group will meet at 10 a.m. on Monday, January 12 at the Yalobusha County Extension Service, located inside the Multi-Purpose Building in Coffeeville. They will continue to make wheelchair bags for Yalobusha General Hospital and Nursing Home residents.
Feel free to bring your own sewing machine and supplies or use ours. This group is free and the public is invited to attend.
Our Healthy You Exercise Group continues to meet every Monday, Wednesday and Friday from 9 a.m. until 10 a.m. at the Extension Office. Join us for up to 45 minutes of low impact physical activity. If you come, make sure you wear comfortable, cool clothes, good walking shoes and bring some water to drink. The nurse will be here on Wednesday, January 14 at 8:50 a.m., so arrive by 8:45 a.m.
Increasing Lifestyle Activity
With the beginning of the New Year, many people are beginning to think about exercising to help pressure.
You don’t have to work out vigorously in a fitness center to get the benefits of exercise. Daily activities performed at a moderate intensity like walking briskly, stair climbing, bicycling, house cleaning, and yard work are as good for you as working out at the gym. Use the time you’re usually inactive to become more active – it won’t require any extra time out of your day. You can do small amounts of moderate activity that add up to at least 30 minutes a day.
Set some realistic goals for increasing your daily activity and begin slowly to avoid injury and frustration. Start with 10 minutes a day and work towards a goal of at least 30 minutes a day.
Spend time usually spend in front of the TV being more active. Activities of moderate intensity that you can do around home include vacuuming, gardening, raking leaves, walking briskly and window washing.
• Walk your dog instead of letting him out in the yard
• Make several trips upstairs throughout the day rather than piling things on the steps for a later trip
• Take activity breaks during TV commercials
• Do your own house cleaning, lawn maintenance and gardening.
• Walk briskly around your neighborhood (about 3-4 miles per hour)
If your job involves mostly sitting, make an extra effort to get up and walk throughout the day.
• Park your car at the far end of the parking lot and walk for 10 minutes.
• Take the stairs instead of the elevator several times a day.
• Get up from your computer every 30-60 minutes and walk for a few minutes
• Take a 10 minute walking break at lunch and coffee breaks.
• Park and walk inside restaurants instead of using the drive-through.
• Join a walking club or program in your area. (Check with the Extension Service at 675-2730).
• Take up tennis or golf (walk the course)
Article Source: Article Adapted from Hayes C. The I hate to exercise book for people with diabetes. The American Diabetes Association, 2001.