by Guest | Apr 5, 2023 | Move Well
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.
To learn more about the TCW Walking Groups, visit our website at https://tillamookcountywellness.org/move-well/walking-groups/
AUTHOR: Leanna Coy, Family Nurse Practitioner at Nehalem Bay Health Center
Other wellness questions? Email us at info@tillamookcountywellness.org. For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.
by Guest | Apr 20, 2022 | Move Well
This is the second post in a series exploring Tillamook County Wellness’ ‘This Way to Well-being’ map. Today we explore the role movement plays in our health and wellbeing.
Have you ever noticed that you are in a better mood after taking a short walk around the block? According to the Mayo Clinic, it’s not your imagination: “regular exercise can increase self-confidence, improve your mood, help you relax, and lower symptoms of mild depression and anxiety.” Making time to move can even help you get better sleep. In addition to helping cope with stress, the physical benefits of movement (like reducing the risk of cardiovascular disease and type 2 diabetes) keep our bodies healthier and improve mobility throughout our lives.
Finding ways to fit in short neighborhood walks, playing fetch with your dog, gardening, or riding a bike can add up to significant positive changes in your health. Making a plan, adding it to your calendar and inviting friends to join will help keep you on track to your fitness goals. If you haven’t been active in a while, make sure to start off slow and increase duration and intensity as your fitness improves.
Tillamook County residents interested in experiencing the benefits of exercise have access to a wide spectrum of opportunities. The ‘This Way to Well-Being’ offers several ways we can integrate movement along the path to wellness; from the great outdoors, to the climate-controlled indoors, and activities you can do on your own or with a group.
- Visit a Park: You don’t have to travel far to find a park in Tillamook County, and you might find the one closest to home is a great place to take a lunchtime walk.
- Explore the Tillamook Coast Recreation Map: Between ocean beaches at Bob Straub State Park, the Hoquarton Trail in Tillamook and forest trails on Mt. Hebo, it might be hard to choose.
- Try a new Fitness Class: Exercising with a group can keep us motivated and connect with other members of our community. You can find classes at the Tillamook County Family YMCA, North Coast Recreation District, or Kiawanda Community Center . Keep an eye out for the Tillamook Bay Community College Course Catalog in your mailbox which lists upcoming fitness classes in the county.
- Join a Walking Group: Walking season has arrived! There are groups in North, South and Central County that meet to walk rain or shine starting in April. You can find information about a group near you on our website here.
- Walk along the beach: Known as The People’s Coast, after the 1967 law that guaranteed free and unrestricted public beach access, the Oregon Coast is among the most accessible in the USA. Trails along the coast and bays in Tillamook County are wonderful spots to birdwatch, storm watch, or view tide pools (Barview Jetty and Nedonna Beach). With a tide table, clam shovel, and shellfish license from ODFW you might even bring home lunch.
For information and resources about points of interest for moving well, visit our This Way to Well-Being page on our website. By participating in our well-being campaign, you may be eligible to win a prize! See our website or Facebook page for details.
AUTHOR: Brett Buesnel, AmeriCorps VISTA with Tillamook County Community Health Center
Other wellness questions? Email us at info@tillamookcountywellness.org. For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.
by Guest | May 5, 2021 | Move Well
Summer is just around the corner and that means the Tillamook County Wellness walking groups are starting up again! Join the annual kick-off event on Sunday May 9th at 3 pm and celebrate Mother’s Day with a family-friendly walk through the Pacific City Pathway & Community Park. This 1.2 mile loop through old-growth forest has beautiful views of haystack rock through the trees. Samantha Goodwin provided the following details on HikingProject.com:
Family Friendly:
- This trail is a nice short loop with some interesting forest and a beautiful view of the Haystack Rock and nothing too steep.
Need to Know:
- There is a portable toilet at the trailhead. You do not need to pay to park at the trailhead.
Description:
- The trail starts at the back of the Overflow Parking area in Pacific City, which will soon be developed into a city park. There are designated parking spots at the rear of the lot. The trailhead sign marks the pass through for the fence.
- Follow the trail through a Douglas fir plantation before heading uphill into the old growth forest. The trees are huge, the ferns are tall, and the moss is everywhere. The trail meanders up and down the slopes creating a feeling of isolation even though you’re very close to town. The surface of the trail can be muddy, and watch out for mountain bikers.
- The trail leads out along the ridge until it reaches an overlook where a break in the trees frames a beautiful view of HayStack Rock. There’s a bench if you want to sit and enjoy the view.
- From there, begin to head downhill and quickly come back out in the Douglas fir plantation. Cross a grassy two track and hike parallel to the back of the houses along the street. The trail soon reaches the passthrough in the fence and the parking lot.
Flora & Fauna:
- Douglas fir. Sitka spruce. Swordfern.
Following the kick-off event at the Pacific City Pathway, regular walking groups will begin meeting weekly. Check out the Tillamook County Wellness webpage (https://tillamookcountywellness.org/move-well/walking-groups/) or Facebook page for walking group locations and times across the county. These are informal, volunteer led groups – drop ins are always welcome! Although the walking groups provide an opportunity to get outside, the community connections that are built with others are an often-highlighted bonus among participants. (Note: Walkers will be asked to follow safety precautions and maintain appropriate distance due to COVID-19).
And there’s more exciting news because this year, participants will have the opportunity to win a range of prizes, such as state parks passes and gift cards to local businesses. To enter the prize drawing, walking group participants can upload a photo of their experience to social media using the hashtag #TCWMoveWell2021. We are excited to #MoveWell this spring!
AUTHOR: Tillamook County Wellness
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Guest | Apr 19, 2021 | Move Well
I am 86 years old (87 shortly) and after my Mary, my wife for sixty years passed away three years ago, I could not walk a straight line. Even before my Mary passed, I began having serious balancing problems. My doctor recommended that I visit a physical therapist. The therapist recommended that I begin taking classes at the YMCA and since I was a past member of the YMCA, I re-activated my membership and signed up for YOGA classes. The YOGA teacher (Thea) recommended that I sign up for the Tai Chi and Qi Gong classes which would be beneficial in correcting my balancing concerns. So, I signed up for both classes and then added Enhanced Fitness and the gym room where I could use different weights treadmills, cycling, and rowing to refresh many parts of the body. I eventually met some people in the classes that enjoyed taking a walk after finishing the last class, and so I added a nice walk before heading out.
I have always been very physically active, in spite of my years, and easily adjusted to the numerous exercises available to me at the YMCA. I was not attempting to turn back the clock on my body, but to provide maintenance to keep it in better physical condition.
Attending the different classes was something I really looked forward to as I would be getting the exercises that I believed my body needed and equally important, I would be meeting new people and enjoying social contact as I have lived alone since my Mary passed. I am very pleased with the physical, mental and social benefits that I have derived, as I have somewhat improved my balancing problems and enjoy very much the social contact. I can now stand with my eyes closed and not feel like a big wind is causing me to sway and I have met many very nice people.
I leave the Enhanced Fitness class early and go to the gym and work with the exercise equipment for 1/2 hour and wait for the Enhanced Fitness class to finish. I join up with a few of my classmates and we go for a walk, quite often, regardless of what the weather is like. While we walk, we converse about anything and everything. After the walk, I head for the store or home. I go to the YMCA 4 days every week.
Benefits:
- We share stories about life and continue to learn
- We share recipes and enjoy new ways to cook and enjoy different foods (some are absolutely delicious)
- We share books (always find something new in life)
- We share plants/cuttings and seeds (I LOVE gardening and the miracle of ALL life)
- We share stories of life (Everyone can learn something from any other person)
- Before the COVID-19 interruption, I would bake oatmeal cookies (my recipe) and take them in to every class and share them. Because of COVID-19, I take in Dove chocolates instead and tell my classmates that they are energy pills and we laugh.
The major point of the benefits is SHARING, we try to give something beautiful and good to others as we take our daily walk of life.
AUTHOR: Joe Gluzinski, TCW Walking Group Participant
