100 Benefits of Walking

The Walk With A Doc Newsletter shared these 100 Benefits of Walking    1. Reduces blood pressure 2. Lowers cholesterol 3. Increase high-density lipoprotein (HDL or "good" cholesterol) 4. Reduces heart attacks (by 86% combined with other factors) 5. Increases efficiency of heart  6. Makes our heart muscle stronger 7. Lowers heart rate 8. Strengthens lungs 9. Improves respiratory function 10. Improves cardiovascular endurance and performance 11. Provides more oxygen to body, including organs and muscles 12. Provides more nutrient supply to the body 13. Reduces strokes  14. Helps to alleviate varicose veins and varicose vein pain 15. Increases your metabolism 16. Prevents blood clots 17. Makes digestion more efficient 18. Treats Fibromyalgia 19. Reduces chances for colon cancer 20. Strengthens and develops muscles 21. Increases efficiency of muscles 22. Benefits joints due to stronger muscles 23. Helps maintain cartilage health in the joints 24. Eases muscular tension  25. Alleviates back problems 26. Increases muscle flexibility and agility 27. Improves speed of muscle contraction and reaction time 28. Treats acne 29. Burns up and removes toxins from body 30. Increases blood flow to the brain 31. Improves memory 32. Improves cognitive functioning 33. Enhances brain functioning by increasing the amount of oxygen available to it 34. Increases sense of well being 35. Increases resistance to pain because endorphin levels are elevated  36. Increases sense of excitement because hormone epinephrine is elevated 37. Helps fend off colds  38. Lessens worry and tension 39. Reduces stress by removing lactic acid from blood 40. Alleviates anxiety and/or pain because tranquilizing effect of exercise lasts for several hours  41. Enhances mood  42. Excellent opportunity to enhance social network 43. Boosts energy 44. Improves self-esteem and self-confidence since body and mind are improved and strengthened 45. Increases sense of self control 46. Provides source of pleasure and fun 47. Releases anger and negative emotions 48. Reduces depression more effectively than short or long-term psychotherapy 49. Enhances coordination, power, timing and balance 50. Boosts immune system functioning 51. Reduces severity of asthma 52. Exercise can even help prevent cataracts 53. Can relieve headaches 54. Helps you quit smoking 55. Burns calories 56. Causes body to use calories more efficiently 57. Causes weight loss  58. Allows one to keep lost weight from returning 59. Can act as an appetite suppressant 60. Decreases fat tissue 61. Improves physical appearance 62. Enhances one's image and opinion of the body 63. Improves bone density and prevents osteoporosis 64. Reduces joint discomfort 65. Help manage arthritis 66. Allows one to feel better about their bodies and enjoy sex more as a result 67. Provides enhanced ability to achieve orgasm 68. Allows for greater sexual satisfaction 69. Can reduce or eliminate impotence due to increased blood flow 70. Prevents or manages type 2 diabetes 71. Helps insulin work better, lowering blood sugar 72. Has a significant effect on fibrinogen levels 73. Alleviates menstrual cramps 74. Improves athletic performance 75. Can add years to one's life 76. Enhances quality of life 77. Reduces pain and disability 78. Improves glycogen storage 79. Reduces risk of developing 13 different types of cancer 80. Regulates hormones 81. Treats Chronic Fatigue Syndrome 82. Can lessen medical bills 83. Reduces anxiety by causing fewer worries about health 84. Creates better performance at work 85. Allows one to stay independent as they get older 86. Keeps health care insurance premiums lower  87. Makes one more attractive to potential mates 88. Allows for healthy pregnancy 89. Increases energy 90. Allows you to be more productive and less stymied by stress and depression 91. Can increase income due to increased energy 92. Allows one to become more familiar with their body and its functioning 93. Can stimulate you mentally 94. Lets one eat more without gaining weight 95. Increases productivity at work 96. Adds variety and spice to life 97. Gives one increased ability to defend oneself and loved ones if needed 98. Provides a natural high afterwards, such as runners' high 99. Provides heightened alertness  100. Reduces inflammation

Still Time To Sign Up for Our Step Into Spring Challenge

Our Spring walking challenge started yesterday, but it is not too late to sign up.  We already have 17 teams signed up and 80 people.  But we expect more to join this week.  I have compiled some information including a conversion chart for when you do other exercises on this webpage  Quay County On The Move. 

If you already track your steps you can manually enter the ones from yesterday and today.  There is also a text option.  After you sign up, you can click on the text my steps button on your profile line and you will get a number to text to.  This is an easy way if you use a cell phone app that is not linked to the challenge program.

Happy Walking!

Storing Water for an Emergency

Spring has sprung and it is the time for crazy weather in Eastern New Mexico.  We need to be prepared for many disasters from fires to severe snow storms.  Spring snow is very wet and often causes power outages.  Do you have your emergency supplies ready?

We can not live very long without water, so be sure to store some.  A three-day supply for one person is 3 gallons of water – one gallon per person per day. Also include an extra one gallon for a medium size pet. That one gallon should last three days, but plan for more or less if your pet is very large or very small.

During an emergency, you should drink at least two quarts (one half gallon/two liters) of water a day. Drink 3-4 quarts (3-4 liters) a day if you are in a hot climate, pregnant, sick, or a child. Some of the water in your emergency water supply will be used for cooking or washing.

If you buy commercially bottled water, it should be replaced once a year. Store your water in a cool, dark place to keep it tasting fresher longer.

If you are going to bottle your own water make sure your containers are clean ans sterile.  If you get your water from a private well, disinfect your tap water before bottling. Place six drops of bleach for each gallon of water, shake well, then let sit for 30 minutes. If you get your water from a municipal water system, there is no need to disinfect tap water before bottling.  Replace your water supply every six months if you bottle your own water.

To sanitize bottles before filling:
(1) Wash containers with dishwashing soap and rinse with water
(2) Sanitize by washing a solution of 1 teaspoon of liquid household chlorine bleach to a quart of water on all interior surfaces of the container.
(3) Let air dry for at least one minute

Use clear plastic bottles with tight sealing caps. Milk jugs don’t make good water storage containers, they don’t seal well, and water stored in them can sometimes develop a plastic taste. Only use bottles that originally had beverages in them (large plastic soft drink bottles work well).

If you have freezer space, consider freezing part of your water supply. This has the added advantage of keeping food in the freezer cold longer during a power outage.
 

Wellness Fair 2018