Father-Daughter Take a Walk Day: encouraging kids (and adults) to be physically active

July 7th marks the annual “Father-Daughter Take a Walk Day.”  Make some time today to spend with family doing physical activity.  It does not have to be just a father-daughter event; include the whole family.  Physical activity does not have to be limited to walking either; try a fun sport like tennis or basketball.  The American College of Sports Medicine recommends moderate cardiovascular activity for at least 30 minutes per day on most days of the week.

Some of the health benefits of walking and other forms of physical activity include:

• Managing your weight
• Controlling your blood pressure
• Decreasing your risk of heart attack and other forms of heart disease
• Reducing your risk of diabetes and other metabolic diseases
• Increasing bone strength and density

Source: AARP

Stretching after exercise
One of the most neglected areas of physical fitness is stretching.  Stretching is most effective after exercise when the muscles are warm from aerobic activity.  Stretching increases your flexibility and improves performance for activities of daily living.  Here are a couple of exercises to perform after your walk today:

Seated hamstring stretch

1. Sit upright on the floor with both legs extended and hand resting on the thighs.
2. Slowly walk the hands toward the feet, keeping the chest lifted and legs straight without locking the knees.
3. Hold the stretch for 10-15 seconds without “bouncing.”

Standing quadriceps stretch

1. While in a standing position (wall or chair may be used for balance support), bend the right knee toward the glutes.
2. Grasp the right ankle with the right hand.
3. Gently pull the thigh back slightly feeling the stretch in the front of your thigh
4. Hold the stretch for 10-15 seconds without “bouncing.”

Butterfly stretch

1. Sit upright on the floor with soles of the feet together.
2. Draw the knees down toward the floor, using rolled up blankets alongside either thigh if necessary for support.
3. Learn forward from the hips with a flat back. Do not round your back to lean forward further in this exercise.
4. Hold the stretch for 10-15 seconds without “bouncing.”

Where to walk in Raleigh

• Public park or scenic nature path. Click here to find a park near you.
• An area mall

Crabtree Valley

Triangle Town Center

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