Step It Up! with the University of Illinois Extension Walk Club

Walking can make your heart and lungs stronger. Research shows that exercise such as walking can lower the risk of heart disease by lowering blood pressure and cholesterol. Walking also helps prevent bone loss, increases flexibility ad muscle strength. The more steps you take the more calories you burn. It is also relaxing, decreases depression and anxiety, and gives you more energy.

When you join the walking club you receive a pedometer that will measure steps, miles, and calories expended. Wear your pedometer each and every day, all day long. The first week, see how many steps you average per day. After that, challenge yourself to walk more each day. You might try adding as little as 500 steps a week, or as much as 500 steps per day.

Record your steps in the walk log at the end of each day. Send your steps to the University of Illinois Extension office to receive free incentives. Members of the walk club also receive monthly newsletters with nutrition and fitness information, walk club updates and member recognitions.