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Restart Your Walking Routine Slowly After a Cold or Flu

flu

Sneezing? Coughing? Fever? Overall muscle aches?

You probably have a cold or flu, so let it run its course. Get some rest, take plenty of fluids and hold back on your walking routine. Your immune system is already under stress, so avoid adding more stress by exercising too soon.

It may be a week or two before you are strong enough to restart your walking routine. A cold can last four to 10 days, and a flu can linger for as many as three weeks.

When you do begin walking again, do it gradually. Start walking three days a week and only walk for as long as you can, maybe 10 minutes. Build up to 30 minutes a day. Add days and steps as your strength increases.

Listen to your body during your walk and throughout the day. Watch for signs of fatigue, shortness of breath, dizziness, etc., and make adjustments.

Remember to warm up before and after, and to stay hydrated.

Keep yourself motivated by working on short term goals. Don’t get down on yourself and don’t focus on having to start all over.

Trying to make up for lost time will only set you back further. So move smart and return gradually. As your health improves, so will your stamina and you will be back to your normal walking routine.

Step Tip: On days when you’re feeling fantastic and have more time, go for larger step count days to make up for days when you may be feeling sick. That way you’ll stay on track for your step goals. This is especially important if you have a required step goal to make for your company or sponsor initiative.
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Walk for your Heart. Walk for your Health

February is heart month. Please send this to someone whose heart you care about this Valentine’s Day.

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WalkingSpree delivers an effective, measurable, economical, and fun walking employee wellness program for corporate clients, health insurers, health clubs and the general public. Members step with a 99% accurate USB Omron pedometer in a web 2.0 walking community. To see how WalkingSpree’s corporate wellness program can reduce health care costs, engage employees and provide quantifiable health results for your company, please contact us today.

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2010 Count Step-a-Lot Halloween Winners

Congratulation to this year’s creative winners! This year was a first for being primarily group entries. It’s great to see participants come together for an event like this and have fun!

Best Individual:

Kelly Gower from SKF :”I wouldn’t be caught dead without my pedometer.”

Best Group:

Shane Clark (head) and Debbie Dimke (body) from Team Rockville (Teva USA).

“Just trying to stay a”head” of the competition”

Honorable Mention:

KONE Mexico. A fantastic group effort!

More great entries!

Bond Department, AFG. WITCH IS NANCY LEFEMINE
GHOSTS ARE LINDA PODOSEK, CAROL GILBERT AND JUDY MORRILL.

ACT PACT

“This picture was taken after we finished trick or treating – and I had over 10,000 steps! ”

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Steps to Reducing Diabetes

How will you stop diabetes? The future is in your hands. November is American Diabetes Month.

Last November, the American Diabetes Association launched the Stop Diabetes movement, with the audacious goal of having 1 million people join in the first year. So far, more than 814,000 people around the country have raised their hand and pledged to join the fight.

A study by the Graduate School of Public Health, University of Pittsburgh, published in the Oct. 1, 2003 American Journal of Epidemiology discovered that walking for 30 minutes a day cut diabetes risks for overweight as well as non-overweight men and women.

For Diabetes Awareness Month, you can download WalkingSpree’s Diabetes Awareness calendar with walking tips for posting in your workplace or on your fridge as a reminder of the importance of every step you take.

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WalkingSpree delivers an effective, measurable, economical, and fun walking employee wellness program for corporate clients, health insurers, health clubs and the general public. Members step with a 99% accurate USB Omron pedometer in a web 2.0 walking community. To see how WalkingSpree’s corporate wellness program can reduce health care costs, engage employees and provide quantifiable health results for your company, please contact us today.

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2010 Count Step-a-lot Halloween Contest

walking is no joking matter It’s that time again! A perfect way to take more steps and have fun at the same time. And if you’re likely dipping into the Halloween goodies, a great way to burn off some calories too.

To help motivate you to take more steps this Halloween, whether it’s out walking with your kids from house to house, dancing up a storm at a Halloween party or traipsing to the door handing out treats, we’re offering you this fun contest.

Requirements:

1. Send us a photo or a video of you wearing or holding your pedometer with some sort of Halloween theme in the picture. You can be dressed up, or you can be in front of a Halloween decorated yard as long as it’s Halloween theme related.

The winning photo or video will be posted on the Walkingspree blog and in the Walkingspree facebook page. You must have your pedometer showing in the photo or video or you won’t be eligible for the prize.

All entries must be in by noon EST. Thursday, Nov. 4th. Send your entry to success@walkingspree.com Good luck and have fun!

There will be three awards for:

1. Most creative costume/theme.

2. Best group photo – get a group of coworkers together for a photo.

3. Honorable mention.

Awards:

The winners will each receive a $40.00 Amazon Gift Certificate. The group prize goes to the submitter of the photo unless accompanied by a list of individuals in the photo, in which a draw can be done for the group if preferred.

Check out a previous year’s entry by Pete Manczyk as “Joe the Human Pedometer”. See some of the creative entries from previous Count Step-a-lot Contests

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