DEW BLOG - Pike County

WALK!

2012-01-12T12:01:00.000-08:00

Many theories abound regarding what motivated our human ancestors to walk upright. Some theorize that while temporarily standing on hind limbs to reach overhead fruit, the individual shuffled forward to get another piece. Others speculate the necessity of upright locomotion in order to safely carry heavier babies, and still others believe we started out walking upright from the start.

Regardless of how or why upright walking began, experts agree that walking is one of the easiest paths to fitness. The U.S. Department of Health and Human Services estimates that just 30 minutes of moderate physical activity, 5 times a week results in significant health benefits including lowering the risk of cardiovascular disease, hypertension, type 2 diabetes and improving the health of muscles, bones, joints, emotional wellness, and brain function.

If you agree that walking is a fun and simple way to exercise, consider joining DEW, Penn State Extension’s walking program. All you need is a little motivation and a good pair of shoes! This program is free. Look for registration information in March 2012 or call or visit Penn State Extension in Pike County, 514 Broad Street, Milford, PA (570) 296-3400.

Winter Break

2011-12-19T07:19:00.000-08:00

Hello DEWers! Have you noticed there is not much blog activity since DEW ended in June 2011? Do you wonder when we will start again? DEW's start date coincides with the American Heart Association's Start Walking Day, when we are reminded that heart disease is the country's No. 1 killer. DEW will commence in April, so look for registration information in March.

Exercising for as little as 30 minutes each day can reduce your risk of heart disease. This life-healthy choice is what what DEW is about. DEW also provides a sense of community and friendly competition.

Just because DEW is on hold until April doesn't mean that we have to wait till then to fulfill the minimum daily recommendation of 30 minutes of exercise per day. What activities are you dewing? Remember, everything counts, including house cleaning and hauling groceries.

DEW cross the Brooklyn Bridge

2011-06-07T09:41:00.000-07:00

On Saturday, June 4, daughter Kristin & I walked across the Brooklyn Bridge, from Manhattan to Brooklyn. If you have done this, you know that the best views are seen while walking in the other direction. But we defied convention and solved the view challenge with frequent stops. It's awesome either way.

The Brooklyn Bridge is one of the oldest suspension bridges in the United States. It spans the East River and has a wide pedestrian walkway and bike lane in the center. The walkway and bike lane are higher than the auto lanes, so the sights are unobstructed.

Once across, we were in DUMBO. DUMBO is an acronym for 'Down Under the Manhattan and Brooklyn Overpasses'...or 'Down Under the Manhattan Bridge Overpass', depending on which source you read. We stopped for lunch there, and gained back all the calories spent on our trek - and then some!

Road Trip, Part 2

2011-05-31T07:27:00.001-07:00

Darlene (from team Wanderers) and I (from team Just Dew It) went to Buffalo, NY for another bowling tournament. Before bowling the first day we and our bowling teammates went to Niagara Falls. We walked around the different walkways through the rain and fog. Here is a picture of the falls; usually you can see all the way to the Canadian Falls, but could not because of the mist and fog.

Road Trip, Part 1

2011-05-23T16:35:00.001-07:00

Darlene (from team Wanderers) and I (from team Just Dew It) went to Syracuse, NY for a bowling tournament. After bowling the first day (earning DEW miles), we and our bowling teammates walked from the bowling center to an Irish Pub for lunch – almost a mile each way.

After lunch we stopped back at the bowling center to check our scores, and then it was off to the Carousel Mall where we added more DEW miles. While there we saw this beautiful carousel in the mall, for which the Mall is named.

DEW 2011

2011-05-17T09:43:00.000-07:00

It's week 6 of our southbound trip and if you've seen the map, you know the 1st place team is already in Florida. They will be making their water crossing to Mexico soon. Ay, caramba!

In contrast, "The Jersey Girls say they are holding their own...dead last in the race but feelin' good!", says Jersey Girls Captain Patrice Kealy.

That seems to wrap up the whole point of DEW. First or last, it's all fun, beneficial, and about our personal best.

DEW you have a comment about your team's travels? Send it with your weekly mileage report and we will see that it is posted here.

Get Fit - Have Fun - DEW 2011

2011-02-28T07:36:00.000-08:00

Get ready for spring 2011 DEW, Penn State Cooperative Extension's fitness program. DEW stands for drop everything and walk. The goal is simply to increase daily physical activity through a structured walking program.

Here's how to get ready: Make a teams of 5 Dewers. Team mates can be co-workers, family members, or friends - with all ages welcome. One team member acts as Captain. Dewers can walk alone or in company. Keep track of your miles - a pedometer is essential. Report weekly miles to your Captain, and Captains will report team totals to the Extension office each week.

April 10 is the date to begin our 10 week virtual race across the U.S. June 18 is the last day of DEW. Teams should register with Penn State Cooperative Extension Pike County, by April 4, 2011. For more information, call 570 296-3400 or email pikeext@psu.edu. DEW.

The #1 Way to Improve Your Memory

2010-10-27T08:13:00.000-07:00

Memory loss is the single biggest fear for Americans over the age of 55. And it’s understandable: over 4 million currently suffer from Alzheimer’s disease, and those numbers are expected to quadruple by 2050, according to the Alzheimer's Foundation. That may be why products promising to improve your brain function are flooding the market. Sudoku and crossword puzzles are said to improve memory association skills, though critics believe only when put to task by those puzzles. Ginkgo infused soft drinks line the grocery aisle, ever since the root was suggested to combat dementia (it doesn't). Even celery has been loosely linked to mental acuity. But the truth is there’s not enough hard evidence that any of these things really work.

In fact, there’s only one practice that’s been proven, without question, to preserve your memory: exercise. "Aerobic activities tend to show larger effects than non-aerobic activities," University of Pittsburgh psychologist Kirk Erickson tells Yahoo.

Working up a sweat helps your mind stay fit better than any crossword puzzle--unless you're doing that crossword on a treadmill.

The good news is that you don’t need to run a marathon. Just walking six miles a week can ward off memory disorders caused by aging, according to Erickson's research published this month in the medical journal Neurology. "It appears that if people start exercising their memory may improve and if you continue to exercise, that might delay, or offset, the age-related decline in memory," he explains.

And you don't need to lift any heavy barbells either. Erickson and his team monitored 300 senior adults over a period of 13 years, and found that those who walked between 6 and 9 miles a week—whether to work or with the dog--had half the brain deterioration of those who didn’t. "Exercise seems to enhance some of the more fundamental properties of our brain," Erickson explains. "It increases the growth of new cells and improves cellular processes associated with learning and memory." To put it simply, walking keeps your gray matter from shrinking. And the more matter, the more mind.

Another study published earlier this year suggests exercise can actually help your brain grow. A moderate workout may generate new brain cells. And not just any brain cells, but cells that specifically help to distinguish between memories, so each recollection stands out. It’s the kind of function you rely on every day, says Tim Bussey, one of the authors of the Cambridge University study. "[These cells help with] remembering which car parking space you have used on two different days in the previous week."

But exercise isn't the only way to keep tabs on your parking spot. There are some supplemental practices that doctors recommend in addition to a regular walk-a-thon. Diets rich in Omega fatty acids are instrumental in keeping your brain from aging. Two servings of salmon a week, provides ingredients that support brain tissue and enhance nerve cell function. Balancing fish with the other elements of a Mediterranean diet, like fruits and vegetables, has been found to lower the chances of cognitive decline. When it comes to memory retrieval, self-testing can be beneficial. In other words, pausing between paragraphs of an article and asking yourself to paraphrase the information, or repeat a fact. It can't hurt if that article is written in another language. Bilingualism, says one new study, helps ward off Alzheimer’s for up to four years. But it doesn't prevent the disease altogether. Your best bet: Walk it off.
(source: Shine from YAHOO! Wednesday, October 27, 2010. Image by Think Stock Photo.)

The Importance of Walking

2010-08-09T06:23:00.000-07:00

~Contributed by Gloria. Need I say more?

Walking can add minutes to your life.
This enables you at 85 years old
to spend an additional 5 months in a nursing
home at $7000 per month.

I like long walks,
especially when they are taken
by people who annoy me.

The only reason I would take up walking
is so that I could hear heavy breathing again.

I have to walk early in the morning,
before my brain figures out what I'm doing..

I joined a health club last year,
spent about 400 bucks.
Haven't lost a pound.
Apparently you have to go there.

Every time I hear the dirty word 'exercise',
I wash my mouth out with chocolate.

The advantage of exercising every day
is so when you die, they'll say,
Well, she looks good doesn't she.'

If you are going to try cross-country skiing,
start with a small country.

I know I got a lot of exercise
the last few years,......
just getting over the hill.

We all get heavier as we get older,
because there's a lot more information in our heads.
That's my story
and I'm sticking to it.

AND

Every time I start thinking too much
about how I look,
I just find a Happy Hour
and by the time I leave,
I look just fine.

WHY I DEW

2010-07-23T10:29:00.000-07:00

Summer DEW unites my family with common interest of fitness and competition. Finding something to talk about during dinner can be challenging. DEW is a good topic for us because, first of all, we are all DEW members. Secondly, we are not all on the same team. DEW provides a common interest plus some competition for me and my family.

Never mind that all of us physically occupy the same dot on the map. Virtually, half who sit at the dining table could be in Philadelphia while the other half might be in Annapolis, Md. And so it goes for 12 weeks of spring, and 6 weeks of summer.

We wear our pedometers throughout the day and often compare tallies. We check the conversion chart to see what 60 minutes of gardening is worth, or 30 minutes of house cleaning. “Surely grooming the dog counts for something!” my son exclaims.

Some members of our teams actually live elsewhere. There is a parent in New Jersey, a daughter in Brooklyn, another on Long Island, and a sister and a good friend across town. Keeping track of miles helps to keep in touch with these loved ones. They are in our thoughts, our hearts, our inbox, and on our phones. While we race to take the lead, DEW has a way of keeping us close.

For more information, call or visit Penn State Cooperative Extension, 514 Broad Street, Milford, PA 18337, (570)296-3400. Or visit: http://pike.extension.psu.edu.

KEEP YOUR SHOES ON!

2010-06-24T12:26:00.000-07:00

DEWers,
DEW to popularity, we are organizing Summer DEW 2010!!
This will be an abbreviated 5 week race.
Summer DEW begins Sunday, July 25 and ends Saturday August 28, 2010. Please register by Monday, July 12, 2010.
If you were enrolled in spring 2010 DEW, you need only to let us know you will be participating. Call 570-296-3400 or email pikeext@psu.edu. Otherwise, new DEWers can find enrollment forms at http://pike.extension.psu.edu/Nutrition/DEW/DEW.html.
There is no fee for this program.

Here is how Spring DEW 2010 wrapped:
9 teams walked a total of 11,370.59 miles!
The winners were Young at Heart, who finished in Rock Springs, WY.
Congratulation Young at Heart.
Complete placings and information are on the DEW site: http://pike.extension.psu.edu/Nutrition/DEW/DEW.html

Email pikeext@psu.edu or phone 570-296-3400 and let us know you will be participating in Summer DEW! We can't wait to get started again!

Always,
Deborah

This should help!

2010-05-13T06:41:00.000-07:00

Look out now! I received cortisone shots in both my hips for bursitis yesterday. Whenever they start working I have much better mobility so I'll be walking more. Hopefully by next week our team will have more miles to count.

Another photo from vacation

2010-05-12T14:24:00.000-07:00

The photo to the left are some of the 2 teams of bowlers at the USBC National Women's Champships with Mr. Amigo, the tournament mascot. Four of the pictured bowlers are participating in the DEW program.

Vacation, week 1

2010-05-03T15:49:00.000-07:00

Several members of 2 teams, Young at Heart and Just DEW It (my team), went to El Paso, Texas to participate in the 2010 USBC Women's National Bowling Championship.

After we finished bowling we went sightseeing. One of the places we went was to the Cattlemen's Ranch. While waiting for dinner, we strolled around the grounds where they had numberous animals, including a peacock that was nice enough to show off his beautiful tail feathers. Hope you enjoy the photo. I'll post more pictures soon.

Walking Around Milford - 2 Purposes

2010-04-15T09:50:00.000-07:00

On Monday, April 12, I came to work early and decided to get in a mile of walking before I had to be at my desk. It was a beautiful, sunny day.

I really like walking and looking at people's gardens. Milford is filled with interesting houses surrounded by beautiful gardens. It is fascinating to see how people are creating wonderful outdoor living spaces that are filled with all the lovely flowers of spring.

So you see my 2 purposes in walking - I can walk and get some great exercise, and I can enjoy the spring growing season at its best!

HOW ARE YOU DEWing?

2010-04-12T12:35:00.000-07:00

By now your pedometers are programmed and recording your personal distances. How did you enjoy your first DEW day? Speaking for myself, the cool dry air made it easy to be physically active.

A couple of family members, who are on a different DEW team than I am, spent a few hours in the garden this weekend. Last year we had a bumper crop of weeds. They are working hard for a different outcome this year.

According to the Exercise Equivalent chart on the DEW site, 30-45 minutes of gardening equals 1 walking mile. After all, there is a lot of upper body activity involved in gardening. Gardening is only one of nineteen exercises on the chart.

The primary goal of DEW is to encourage people to participate in regular activity to increase overall health. The equivalents were developed so you may enjoy activities in addition to walking for DEW and log credit for those activities.

If your activity is not on the chart, ask us and we will find out what it's worth. Or, you can use this simple formual:
You may log 1 mile for 20 minutes of any activity that makes you breathe hard and sweat. You may log 1 mile for 15 minutes of any exercise that makes you breathe very hard and sweat.

Do you find your activity? What other exercises are you DEWing?

YABBA DABBA D.E.W.

2010-04-01T10:53:00.000-07:00

NEED A HEALTH IMPROVEMENT PLAN? HOW ABOUT EXERCISE + GOOD DIET = IMPROVED HEALTH. IT SEEMS SIMPLE ENOUGH, BUT HOW MUCH EXERCISE IS ENOUGH?

Physical inactivity is a major risk factor for cardiovascular disease, and most Americans are not physically active enough to gain any health benefits. In 2005, the U.S. government released a new set of dietary guidelines saying that as Americans get bigger, so does the length of time we need to be physically active.

The guidelines from the Department of Ag and the Department of Health and Human Services say that at least 30 minutes of daily physical activity is needed to reduce the risk of chronic disease in adulthood.

That's 30 minutes of exercise every day, and in some cases, even more. Why more? Poor diet is the culprit. Consuming more calories than expended is the contributor to the increase in overweight and obesity, according to gov't guidelines.

Swimming, cycling, jogging, skiing, aerobic dancing, walking and many other activities can help your heart. Whether it's included in a structured exercise program, or part of your daily routine, all physical activity adds up to a healthier heart in the long run.

COMPLIMENT EXERCISING WITH A HEALTHY DIET FOR A DEWEY LIFESTYLE!

Spring Greens with Salmon and Apricot-Ginger Vinaigrette
Serves 4; 2 cups salad and 2 tablespoons dressing per serving

Ingredients:
Apricot-Ginger Vinaigrette
1/4 cup all-fruit apricot spread
1/4 cup fresh orange juice
2 tablespoons white wine vinegar
1 tablespoon sugar
2 teaspoons grated peeled gingerroot
1/8 teaspoon crushed red pepper flakes
1/8 teaspoon salt

Salad
4 cups mixed salad greens (spring mix preferred), torn into bite-size pieces
2 cups baby spinach leaves
1 cup shredded red cabbage
1 cup fresh or frozen snow peas, thawed if frozen, trimmed and halved diagonally
1 7.1-ounce vacuum-sealed pouch pink salmon

Directions:
In a food processor or blender, process the vinaigrette ingredients until smooth.

Put the salad ingredients except the salmon on a serving platter. Pour the dressing over the salad. Toss gently. Crumble the salmon on top. Serve immediately for peak flavors and texture.

Nutrition Analysis (per serving)

Calories 128
Total Fat 2.0 g
Trans Fat 0.0 g
Saturated Fat 1.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 18 mg
Sodium 366 mg
Carbohydrates 17g
Fiber 3 g
Sugars 12 g
Protein 11 g
Dietary Exhanges: 1/2 fruit, 1 vegetable, 1 1/2 very lean meat

Source: WebMD HEALTH & FITNESS, Your exercise Routine: How Much Is Enough?, Recipe by the American Heart Association's Face the Fats campaign.

Men - Walk for Prostate Health!

2009-12-18T10:28:00.000-08:00

How Walking Affects a Common Cancer
By RealAge
Prostate cancer is the second most common type of cancer among U.S. men, second only to skin cancer. So what can be done to dodge it?

Most experts aren't quite sure, but research is ongoing. And results of one of the newest studies suggest that a very small and simple lifestyle change may help: daily walking.

Prostate Protector?
More research will be needed to confirm the results, but it seems that small amounts of regular exercise could offer real protection against the disease. In the study, the regular exercisers were more likely to receive favorable test results when they had prostate screenings. And even small fitness commitments, like walking a few hours a week at a moderate pace, helped curb the risk -- although more effort brought more reward.

There's no foolproof way to prevent cancer. But we know that exercise is good for the body and soul in many ways. And even the men in the study who ended up being diagnosed with prostate cancer were less likely to have an aggressive form if they were exercisers. Working out may help lower levels of testosterone and other hormones suspected to spur the growth of prostate tumors.

D.E.W. is Penn State Cooperative Extension Pike County's walking program. D.E.W. stands for Drop Everything and Walk.See the next post for more information on D.E.W.

Vacation - Week 2

2009-06-25T17:21:00.001-07:00

After leaving Death Valley, we went to Las Vegas, using it as our base for sightseeing in the area. This photo was taken from INSIDE Hoover Dam. What a view!!

2009-05-05T15:42:00.000-07:00

Hey Jeanne - Good work! You learn something new every day, don't you? That was a great picture but as you said you are dwarfed by the hills (mountains, rocks?). That's a very good way to add some miles! I guess we should all take a vacation and walk.

Vacation - Week 1

2009-05-04T19:11:00.000-07:00

Hi DEWers,

This photo was taken during the first week of my vacation in Death Valley and Las Vegas area where my friends and I did quite a bit of walking. We're dwarfed by the formations in the background at Red Rock Canyon. It's almost like being in another world.

I'll post some other photos soon.

I hope you all enjoy them and I look forward to seeing some photos that you take during your participation in DEW.

2008-09-16T11:43:00.000-07:00

DEW BLOG 2009
Get fit, stay fit. D.E.W. Find out how. Call Penn State Cooperative Extension in Pike County. (570)296-3400 or visit http://pike.extension.psu.edu/.