Spring is in the air, and April is upon us. It is the time of year everyone starts going outside to garden, exercise, and spend time with others in the community. April 5th is National Walking Day, and the walking groups in Tillamook County are ready to start back up to help everyone stay active by getting their daily steps in. Over the last several years, 10,000 steps a day has become the goal many people aim for in their daily fitness journey. That is a lofty goal for some people as 10,000 steps averages about 5 miles. However, 10,000 steps may not be the right amount for everyone.
The 10,000-step history:
In 1963 during preparations for the 1964 Olympics in Tokyo, a prominent doctor in Japan expressed concern about the lack of physical activity among Japanese citizens. He wanted to find a way to encourage people to walk more and suggested 10,000 steps as a goal. In 1965 the manpo-kei pedometer, whose name translates to “10,000 steps meter”, was created. Some sources say 10,000 steps were chosen because the Japanese character for 10,000 resembles a person walking.
When wearable devices, such as FitBit, became popular for fitness tracking the 10,000-step goal was adopted. In an article for Fortune.com the CEO of FitBit conveyed the 10,000-step goal was selected because the company felt it was achievable for many people, and the amount of time needed to accomplish the 10,000-step goal fell within the recommended fitness guidelines from the Centers for Disease Control. This guideline recommends 150 minutes of moderate exercise each week (30 minutes a day). This standard became rooted in the exercise consciousness of Americans as people began pushing themselves to reach this goal.
What the research shows:
With the popularity of the 10,000-step goal, researchers finally began looking into whether this amount of steps is an ideal amount to walk. Interestingly they found it is not. It turns out 10,000 steps is more than most people need. The recommended daily amount of steps varies depending on which research you are reading. A study published in the Journal of the American Medical Association found the benefits of walking peak at about 7,500 steps a day. This amount is closer to 3 to 3.5 miles a day, depending on how tall someone is. A second study published in Nature Medicine indicates the optimal number of steps to ward off disease is 8,200 a day or about 4 miles.
Staying physically active every day is ideal for improving general health for everyone. Researchers all agree walking more improves your health by reducing the risk of many diseases. The less you walk, the more at risk you are for health issues such as diabetes, heart disease, cancer, and obesity.
For many people, 10,000 steps a day can appear overwhelming. Hopefully, knowing these lower daily step goals will make the idea of staying physically active more achievable. Walking is an activity that can be done anywhere in almost any weather. Yes, even in the rain. So get out there, move your body, and consider joining one of the walking groups to connect with people in the community. Your body will thank you for it.
Whether you’re looking to get your heartrate pumping in a fun, high energy Zumba or Aerobics class, build muscle in Strength Train Together, or unwind during Restorative Yoga or Tai Chi – there’s something for everyone when it comes to the classes offered at the Tillamook Family YMCA. If you’re curious about trying something new (especially as we all move inside when the rain starts) you’ll find that the Y has a range of options when it comes to memberships, including day passes or short-term passes for checking out classes before joining with a full membership.
And in even better news, the Tillamook Family YMCA also has financial assistance available to help make memberships and programs available to everyone, regardless of income. Plus, there are several specific programs and classes that are free to eligible community members! As pointed out by Restorative Pilates instructor, Shannon Lesnevich, PT, DPT, “These classes and programs are a great opportunity to improve and maintain your health and wellness. They are taught by experts in the field, convenient and motivating.”
Check out the YMCA catalog descriptions of the classes that are free for seniors and those with disabilities (with no YMCA membership required):
Common Core: Core stabilization and strengthening for abdominal and low back muscle groups to support functional movement and injury prevention. Class includes a variety of activities including body weight only, Yoga, Pilates and weighted workouts. Modifications for intensity level and equipment options provided.
Enhanced Fitness: Focus on dynamic cardiovascular exercise, strength training, balance, and flexibility–everything older adults need to maintain health and function as they age. In a typical class, participants will experience: a 5-minute warm up to get the blood flowing to the muscles; a 20-minute aerobic workout that gets participants moving, or a walking workout to lively music the class chooses; a 20-minute strength training workout with weights for each individual’s needs; a 5-minute cool down; a 10-minute stretching workout to keep the muscles flexible. Balance exercises throughout the class.
Qigong: Moving for Better Health & Tai Chi / Qigong: In addition to the recognized physiological and cognitive benefits of the practice of Tai Chi, this class improves strength, balance and coordination. Movements involve weight bearing and non-weight bearing stances, proper body alignment and coordinated movements conducted in a continuous, circular flowing motion.
Tai Chi: Moving for Better Balance – Beginner: Continuous instruction on basic tai chi fundamentals, using flowing motion to improve strength, balance and coordination. Movements are both weight bearing and non-weight bearing and focus on proper body alignment.
There are also wellness programs and workshops offered throughout the year for free for eligible community members. If you’re wondering when the next cohort will be starting for the following programs, contact Kelly Benson at 503-842-9622 x 111 or kbenson@tillamookymca.org.
Otago Exercise Program: 8-week (or more) home-based fall prevention program focused on exercises to strengthen legs and improve balance. In-home services are scheduled with a fall-prevention certified personal fitness trainer. Free for seniors, those with chronic disease, and/or those with a disability.
Living Well with Chronic Pain: 6-week workshop to learn strategies for coping and managing chronic pain. Free for seniors and/or those with chronic pain.
Living Well with Chronic Disease: 6-week workshop to learns skills for managing chronic conditions and improve your lifestyle one step at a time. Free for anyone with a chronic disease.
Living Well with Diabetes: 6-week workshop to learn skills in managing diabetes and prevent complications (including improving nutrition, exercise habits, and emotions). Free for those with diabetes.
National Diabetes Prevention Program: 12-month program led by a trained lifestyle coach to make lasting lifestyle change through improving overall health, increasing activity, and reducing stress. Free for those who are prediabetic.
For more community education classes, including fitness programs offered at North County Recreation District (NCRD), check out the Tillamook Bay Community College course catalog which is mailed to every address in the county and can be found at TBCC and local libraries. These community education classes can also be found online at MyTBCC Home > Home > Search for Courses and then filtering the department to “community education” and filtering the division to “no credit”.
Area schools are integrating health and wellness in innovative ways. Nestucca School District is doing this through a science-based, school nutrition curriculum and on-site garden.They also recently received a grant for a school-based health clinic and are expanding outdoor play areas with bike paths and a bike skills park that will also be open to the public.
Tillamook County Wellness interviewed Nestucca School District Superintendent, Misty Wharton and K-8, CTE and Community Resource Specialist, Rachel Pettit, to learn more about their unique approach to whole-student learning.
Science & Nutrition Curriculum
With a full-time garden coordinator and K-5 science teacher, students experience hands-on education every day with a focus on agriculture, not only learning where their food comes from but also growing that food themselves. According to program coordinator Rachel Pettit, “Kids love the school garden and anything that takes them outdoors to learn.” Using art, journaling and scientific inquiry, students are developing critical thinking skills and enjoying the process of learning and discovery. Rachel notes that, during the year and over summer school, students were able to dig deep and build their observation and communication skills. “Now some of those students are asking incredible questions,” she stated.
In addition to the school garden, the science curriculum includes an outdoor classroom and wellness trail with native plants. Misty Wharton explains that the curriculum design means students are always learning, “Every environment is a learning environment, not just the classroom.” Wharton emphasizes the importance of students getting a well-rounded perception of their world. Through this approach, they become more aware of larger ecosystems and how to be good stewards within them. She goes on to say, “I always hope it ignites their curiosity about the world, maybe gives insight into career paths they hadn’t thought of before,” noting that students often aren’t aware of careers beyond becoming a teacher, police officer or firefighter.
Since September 1st, they have harvested 357 pounds of school garden produce that has gone to the cafeteria, including 80 pounds of potatoes harvested by classroom students and later enjoyed in breakfast burritos. Both Pettit and Wharton agree that students are having fun. They also note that, by growing the food themselves, students are willing to try foods they otherwise would not be willing to try. The school garden was relocated during recent renovations and with the garden gate now next to the school playground, students regularly visit and check on their garden.
Raising a garden takes a lot of time and attention. Rachel manages the garden, working year-round except for a break in January. This spring, she worked with a middle school class (Intro to Agriculture elective course) where the students came in one day a week, helped grow all of the transplants in the garden, and got to take extras home at the end of the school year. Rachel maintains the garden in the summer and works with kids to plant and harvest during the 4-week summer school program. “What I think is really exciting,” says Rachel, “is when kids are asking me what is growing in the garden and then help me harvest some cucumbers, and then I see the same kids in the cafeteria later that day and they’ve got a cup of cucumber slices off the salad bar, crunching away, talking about how beautiful the garden is.”
It was also noted that, even though we live in such an agricultural and naturally beautiful place, a lot of local students are not getting out and exploring the natural world. Many students don’t have easy access to these experiences and so having that on the school grounds and part of daily teaching reduces barriers and introduces students to new activities, skills and interests.
Outdoor Play & Physical Activity
In addition to the outdoor classroom environments, Nestucca School District has made significant investments in outdoor play areas. In the same way that nutrition is built into the science curricula, physical fitness is incorporated through activities kids can enjoy in and out of school. When asked why such a focus has been placed on creating outdoor movement opportunities, Misty says, “I grew up in this community, and there’s not a lot of structured environments for kids to play in a safe, healthy way. There was no existing playground that served the entire community before this one.” The new playground is open to the public, where kids can come after school, on the weekends, and in the summertime with their families. Going beyond the traditional school playground, they have had a bike skills park engineered and are fundraising to expand that project. According to Misty, “There’s no safe place for kids to ride their bike in this community, I was always shocked by how many kids didn’t have a bicycle.”
To change that, Nestucca is launching a fully-funded “All Kids Bike” project, part of a national PE curriculum where schools are awarded a fleet of bicycles for Pre-K and Kindergartener students. In addition to learning basic skills and safety precautions, the curriculum supports learning readiness in that bike riding strengthens the systems of the brain used in reading and writing. “So, we’re constructing a skills park, called a bicycle playground, and then on top of that, also using a large chunk of the acreage to develop mountain biking trails,” says Misty. “There’s a lot of excitement around it because it’s something people can do their entire lives.” The project has a lot of community support, including from the Tillamook Off-Road Trail Alliance (TORTA) which raised $11,000 for the project at a recent fundraiser. “As an adult, I’m excited for the skills park and mountain bike trails,” said Rachel, who went on to say, “I was an avid bicyclist before I moved to Tillamook and I don’t think I’ve ridden my bike in the almost 6 years I’ve lived here because the roads and highways aren’t safe. And I’m excited to learn how to mountain bike which I’ve never done before.”
The bicycle playground and trail system is a phased project. They will be seeking grants and people can also donate funds at the Nestucca k8 building (36925 hwy 101 s Cloverdale) or by calling 503 392 3194 ext 401.
Student Health & Well-Being
Increasing access to healthy habits at school is wonderful; however, according to local data, many students still struggle with getting enough sleep, managing screen time and overall mental health. The district was recently awarded a grant for a school-based health clinic, which helps to reduce transportation and other barriers to receiving timely care.
They conducted listening sessions last year and are incorporating that feedback into new programs. Misty goes on to say that they want to increase access to drama, theatre and dance, noting it is an area of opportunity to meet student interests.
Misty notes, “Coming out of covid, it’s been super important to get students involved outside of the school day. So, right now for our elementary aged kids, we’re offering two nights of soccer & two nights of flag football. We’re seeing vast increase in participation in the middle and high schools in activities and sports and part of that is we’ve done such an upgrade to our facilities. We have really nice places for the kids to play, they’re proud of it, they’re glad that they’re participating.”
AUTHOR: Michelle Jenck, Adventist Health Tillamook Director of Community Well-Being
Mindfully walking in nature is a great way to practice mindfulness and realize its health benefits, while also enjoying the outdoors. Unlike seated meditation which often brings focus to our inner experience, mindfully walking in nature asks you to utilize all of your senses as you take in your surroundings. Noticing the feeling of a breeze on your cheek, the sound of rustling leaves, the smell of a wet forest floor in autumn, seeing the shape of clouds change as they float over a ridge, and even the taste of a blackberry plucked along the trail.
While these are all the kinds of things many people already do on a hike, in doing them mindfully we make time and space to focus our attention on each individual experience. An important part of being able to engage fully with our surroundings includes noticing the thoughts, and emotions that are happening internally, which can often pull our attention away from what is in front of us. As those thoughts and emotions pop up, take a moment to note them and return your attention to the object in nature you were engaging with on the trail.
Tips for starting your practice
Pay attention: Fall is a great time to observe the changing colors, but also an exciting opportunity to observe a tree that is starting to drop it’s leaves. You can practice by setting a 5 minute timer and simply paying attention to each leaf on the tree, one at a time, until a leaf falls and you can follow its path to the ground.
Make the familiar new again: An old trail might offer new features to notice in a different season with bare branches in winter, different time of day with the light of golden hour diffusing like a glow in the woods, or perhaps under a full moon where familiar trees cast unfamiliar shadows.
Focus on your breathing: Sit on a bench or naturally occurring seat with your back straight, but also relaxed. Notice the sensation of your breath moving in and out of your body. You can also focus on the sensation of crisp cool air, or warm humid against your nostrils as you inhale.
Hands on: There are so many wonderful textures, smells, colors, sounds and even tastes to explore in the woods if it’s berry season. For inspiration, think about the way a young child may pick up a stone and spend time feeling it’s rough texture with their finger. As adults, we are already professionals at identifying what an object might feel like based on how it looks. The next time you see a stone, pick it up, forget your texture credentials, and focus on the sensation of your finger as you move it across the stone. You might just come up with some new data, and practice mindfulness along the way.
Tillamook Trails to Try Out
Ideal trails will be quiet, uncrowded, and relatively flat. You can practice mindful walking on any trail, but the more tranquil the location, the easier it will be to focus your attention on the natural world and sensations around you. Try the following trails on the Tillamook County Trails and Recreation Map:
Area Trails: Sitka Sedge State Natural Area Kilchis Point Reserve Bob Straub State Park Nestucca Bay National Wildlife refuge Nehalem Bay State Park Mt. Hebo Campground Pioneer Indian Trailhead #1300
Make the most of the sunny weather and drop in at one of the Tillamook County Skate Parks! There are three parks to choose from with different features that will appeal to different types of skaters: The Bay City Skate Park in Bay City, Tillamook Skatepark at Goodspeed park, and the newest addition down in south county at the Pacific City Community Park.
The skatepark at Goodspeed Park features both street and transition. A transition of varying heights and a flat wall extension stretch across the west end of the park. The park also features an A-frame combo, grind rails and a 4’-6’ bowl, with 7’ pocket.
The Pacific City Skatepark opened in the Spring of 2021, a project that was supported by the Nestucca Valley Community Alliance. The concrete bowl features a full bowl with various features, including a dory boat created from a mold made from the dory boat that sank in Pacific City in an accident on March 12, 2021.
Bay City Skate Park
Pacific City Skate Park
Goodspeed Park
If you are interested in learning to skate and aren’t sure where to start, here are some tips and resources from the CDC: https://www.cdc.gov/healthyschools/bam/cards/skateboard.html
Gear Up
Skateboards can be bought pre-assembled, or you can buy all of the pieces and put it together yourself. Pre-assembled boards are best for beginners, until you decide if skateboarding is really for you. If you are putting your own board together, you’ll need a deck (the board itself), grip tape for the top of the deck so your feet don’t slip, 2 trucks (the metal parts that are the axles of the wheels), 4 wheels, and 2 bearings per wheel (these keep the wheels spinning on the truck’s axle). Before each time you ride, make sure your trucks are tightened and your wheels are spinning properly. Don’t forget to wear a helmet, knee and elbow pads, and wrist guards. It’s important that your helmet is approved by one of the groups who test helmets to see which ones are the best: the Snell B-95 standard is best for skateboarding helmets. Non-slippery shoes are a good idea too, so you can have better control of your board.
Play it Safe
Before you ride, make sure you give your board a safety check to make sure everything is put together correctly. Always wear all of your protective gear including a helmet, knee and elbow pads, and wrist guards. If you do tricks with your board, you may also want to wear gloves to protect your hands from the pavement. If you’re just starting out, skate on a smooth, flat surface so you can practice keeping control of your board. And no matter how experienced you are — never hold on to the back of a moving vehicle! It’s best to skate out of the way of traffic and other people (skate parks are great places to skate). But if you are skating in streets near your house, be aware of cars and people around you, and stay out of their way. Also, once the sun sets, it’s a good idea to put up your board for the night, since skating in the dark can be dangerous.
How to Play
If you’re just starting out, follow these steps to develop your skateboarding skills. Put one foot on the board, toward the front, with the other on the ground. Push off the ground with your foot and put it on the rear of the board while you glide. Push again when you slow down. If you start going too fast, step off the board with your back foot. To turn, shift your weight to your back foot so that the front truck lifts off the ground and then move your body in the direction you want to go — the board will go with you.
AUTHOR: Brett Buesnel, AmeriCorps VISTA at Tillamook County Community Health Center
We may be coming in on the last month of summer, but there are still plenty of local, family friendly events taking place right here in Tillamook County (for free!) Whether it’s wandering down Laneda Avenue in Manzanita to enjoy the local poetry displays or joining a guided tour to learn about our salt marsh habitats, there is something for everyone over the next couple weeks. These opportunities make for a great excuse to round up some friends and family to enjoy the summer weather – and a huge thank you to the local organizations who are hosting these events for free!
Events Organized by Date:
Hoffman Center Poetry Walkby the Hoffman Center for the Arts
When and where: July 1st – 30th along Laneda Avenue in Manzanita
This Poetry Walk features fifteen poems celebrating summer at the coast and written by local poets. Poems are placed along nine blocks of Laneda Avenue in Manzanita, between the Visitor’s Center on 1st to the west and the architecturally beautiful Columbia Bank building at Classic Street to the east. This poetry walk is a fun and free event for all. You can also buy a chance to win one of the 18 by 24 framed poems for $10 per ticket – winners will be selected August 1st.
When and where: Sitka Sedge Natural Area Parking Lot on Saturday July 30th at 9 am (for guide training) or 10 am (for mindfulness walk)
Join TCW for a guided morning walk-and-learn! Besides benefiting mental and physical health, mindfulness is free, with no gear to buy, and available to try any time. This is a 2 for 1 mindfulness event: From 9 am to 10 am, we will be leading a “guide training” for those who would like to learn how to share mindful walking techniques with your community. At 10 am, we will start the guided mindfulness walk at the Sitka Sedge parking lot trailhead. By the end of the walk, you will have the materials and knowledge to continue a mindfulness-based walking practice, and pass on the knowledge to friends and family.
To learn more, visit the Facebook page @TillamookCountyWellness for the event details
Salt Marsh Ecology Walk along Netarts Bay by Friends of Netarts Bay – Watershed, Estuary, Bay, and Sea
When and where: Sunday July 31st from 10 am to 2 pm at the Netarts Bay (4949 Netarts Hwy W)
Description: Join Friends of Netarts Bay – Watershed, Estuary, Beach, and Sea (WEBS) for a FREE event including a presentation and guided tour along the salt marsh at the southern end of Netarts Bay. Learn about the plants and animals that live in this unique habitat and the importance of this environment from the forest to the water’s edge. Discover how plants survive in a salty world and explore the succession of vegetation from the bay to the dunes. This event is free but registration is required.
Walk and Talk: Cape Falcon Marine Reserve by North Coast Land Conservancy
When and where: Thursday August 11th, 2022 from 10 am to 12 pm at the Devil’s Cauldron and Elk Flats Trail in Oswald West State Park
Description: Bring your binoculars and hiking shoes for a walk and talk on the Elk Flats Trail with both the NCLC Marine Program Coordinator Kirstin Bayans and Land Steward Eric Owen. Along the way, we will discuss the surrounding flora and fauna of Oswald West State Park and the Cape Falcon Marine Reserve. The walk terminates at the Devil’s Cauldron overlook. This program is free but registration is required.
This Way to Well-Being by Tillamook County Wellness
When and where: Multiple locations from April through October
There is no “right” path to wellness; it’s a journey that is unique to each person. We all have different interests that motivate us, as well as different challenges or barriers that prevent us from sticking to healthy habits. By looking at the things we want to do, we stand a much better chance of getting on – and staying on – a path to well-being. To help you navigate what that path might look like, we have developed a handy map of fun activities here in Tillamook County that have helped others improve their health and well-being. This activity is free and open to everyone. As an added bonus, visiting points along the map gives you a chance to win prizes!
For more upcoming local events, keep an eye on the Tillamook Chamber of Commerce Community Calendar which can be found here: https://tillamookchamber.org/events/
