River Valley Health Network

07/07/2023

Congratulations to April Borstad of Appleton for winning the $250.00 prize! April's name was drawn from a list of active participants reaching the 100-mile goal.

In addition, the top walkers in each city receive $50 in bonus bucks from their community. Congratulations to Ruthy Henkelman, representing Appleton, who walked 817 miles; Melanie Peterson from Madison, who walked 585 miles; and Kris Jacobson of Dawson, who walked 885 miles, the furthest of any participant!

Community totals included Madison at 3,041 miles, Appleton at 5,674 miles, and Dawson walking the most at 6,870 miles. Can you believe that together we logged 15,585 miles during the challenge? For reference, you could walk to the Twin Cities 168 miles away 46 times round trip! The farthest state from Minnesota is Hawaii, at only 3,970 miles away!

We would also like to congratulate all our monthly drawing winners, including Abby VanKempen from Appleton, Lois Brehmer from Madison, and our last winner Dick Berglund from Dawson! They each won $20 in bonus bucks!

Thank you to everyone who participated in Walk 100 Miles in 100 Days Challenge. We started with 88 participants and ended up with 59 people completing the challenge. We hope you had fun and learned some great information on the importance of staying active and how it relates to your health. We encourage you to keep on walking!

07/06/2023

The winners have finally been tabulated! We are contacting them today and will be posting and emailing the information tomorrow! How many miles do you think we walked in total? We'll give you a hint, one person walked 858 miles in 100 days!

06/16/2023

Today is the last day to turn in your miles. The challenge officially ends on June 8, 2023. Tracking is due by June 16, 2023.

Please put your miles walked for this period only. If you put in total miles walked when logging in please contact your Marketing Representative (listed on the webpage) so we can update the numbers.

Winners will be announced next week!

Some health benefits occur immediately after an episode of physical activity. Other benefits begin with as little as 60 minutes a week. Research shows that a total amount of at least 150 minutes a week of moderate-intensity aerobic activity, such as brisk walking, consistently reduces the risk of ma...

06/07/2023

While our challenge is almost over we hope you keep walking .
Tips for Walking in Hot Temperatures

While our challenge ends June 8, we hope you continue walking. Here are a few tips to keep in mind when preparing for a walk in the heat.

Work up gradually: You must acclimate your body gradually to higher temperatures. Cut back your normal routine to an easier and shorter workout and gradually work back up to a longer and harder workout over a few weeks. Your body will eventually acclimate to the heat. Try to exercise in the shade as much as possible, keep to shady streets or tree lined paths for your walk.

Wear appropriate clothing: Light colored, loose fitting clothing made from cotton or sweat wicking fabrics is best. Also, don't forget a hat and sunglasses. A wet bandana or neck cooler can help by cooling the blood flow to the brain.

Water: An hour or two before exercising drink two eight ounce glasses of water. During exercise have a drink every 15 to 20 minutes. Follow up your walk with another eight ounce glass of water within 30 minutes after exercising.

Know when to stop: Heat stroke and heat exhaustion are very serious so if you get a headache or feel dizzy then stop walking immediately, drink water and get out of the heat.

With just a few precautions, you can enjoy walking even during the hot summer months. Stay smart, stay safe and Walk!

Tracking logins are due June 9 - June 16, 2023. Winners will be announced the following week!

05/22/2023

Walk your way to health!
Regular brisk walking can help you:
Maintain a healthy weight and lose body fat
Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes
Improve cardiovascular fitness
Strengthen your bones and muscles
Improve muscle endurance
Increase energy levels
Improve your mood, cognition, memory and sleep
Improve your balance and coordination
Strengthen immune system
Reduce stress and tension
Physical activity doesn't have to be complicated...a daily walk can put you on a path to a healthier life.

05/15/2023

Congratulations to all the participants of the 100 miles in 100 days walking challenge! They are only 4 weeks left, and we couldn't be prouder of everyone's hard work and dedication. Some of you have already reached your 100-mile goal!!!

Walking 100 miles in 100 days is no small feat, but we're proving that we're up to the challenge. Keep up the pace and continue pushing yourself to reach your goal. Remember, there is still time to catch up if you've fallen behind. Don't let setbacks discourage you - every step you take is a step in the right direction.

The River Valley Health Network is celebrating your achievements! Remember, you can accomplish anything you set your mind to. Let's keep walking towards a healthier and happier lifestyle!

Let's keep up the great work and finish strong!

Week 10 means it is time to enter your miles walked. https://www.rvhn.org/2023-wellness-challenge

04/26/2023

Spring is in the air, and what better way to enjoy the season than taking a refreshing walk outside? Here are some benefits of an outdoor walk:

1. Boosts mood: Walking in nature can help reduce stress and anxiety and increase feelings of happiness and well-being.

2. Increases energy levels: Walking is a great way to get moving and increase your energy levels. Plus, being outside in the fresh air can help you feel more awake and alert.

3. Enhances creativity: Being outside in nature has been shown to boost creativity and cognitive function, which can help you come up with new ideas and think more clearly.

So, lace up your sneakers, grab a water bottle, and take a stroll outside this spring. Your body and mind will thank you!

04/19/2023

Congratulations to all the participants of the 100 miles in 100 days walking challenge! We are officially halfway there, and we couldn't be more proud of everyone's hard work and dedication.

Walking 100 miles in 100 days is no small feat, but we're proving that we're up to the challenge. Keep up the pace and continue pushing yourself to reach your goal. Remember, there is still time to catch up if you've fallen behind. Don't let setbacks discourage you - every step you take is a step in the right direction.

The River Valley Health Network is celebrating your achievements! Remember, you can accomplish anything you set your mind to. Let's keep walking towards a healthier and happier lifestyle!

Congratulations again on reaching the halfway point of this challenge. Let's keep up the great work and finish strong!

04/12/2023

Staying motivated to go for a walk can be challenging, but the benefits are worth it! Here are some tips to help you stay motivated:

1. Set a goal: Having a specific goal in mind, such as walking for a certain amount of time or distance, can help you stay motivated and focused.

2. Find a walking buddy: Having a walking partner can make the experience more enjoyable and hold you accountable to your goals.

3. Mix it up: Try different walking routes or listen to music or podcasts to keep things interesting and engaging.

4. Reward yourself: Treat yourself to a healthy snack or activity after your walk to celebrate your accomplishment.

5. Remember the benefits: Remind yourself of the physical and mental health benefits of walking, and how good you will feel after completing your walk.

Don't let a lack of motivation stop you from enjoying the many benefits of walking. Stay focused, find support, and keep moving forward!

04/05/2023

Some health benefits occur immediately after an episode of physical activity. Other benefits begin with as little as 60 minutes a week. Research shows that a total amount of at least 150 minutes a week of moderate-intensity aerobic activity, such as brisk walking, consistently reduces the risk of many chronic diseases and other adverse health outcomes.

Some benefits of physical activity can be achieved immediately, such as reduced feelings of anxiety, reduced blood pressure, and improvements in sleep, some aspects of cognitive function, and insulin sensitivity. Other benefits, such as increased cardiorespiratory fitness, increased muscular strength, decreases in depressive symptoms, and sustained reduction in blood pressure, require a few weeks or months of participation in physical activity. Physical activity can also slow or delay the progression of chronic diseases, such as hypertension and type 2 diabetes. Benefits persist with continued physical activity.

The health benefits of physical activity are seen in children and adolescents, young and middle-aged adults, older adults, women and men, people of different races and ethnicities, and people with chronic conditions or disabilities. The health benefits of physical activity are generally independent of body weight. Adults of all sizes and shapes gain health and fitness benefits by being habitually physically active. The benefits of physical activity also outweigh the risk of injury and heart attacks, two concerns that may prevent people from becoming physically active.

03/29/2023

The benefits of physical activity on cardiorespiratory health are some of the most extensively documented of all the health benefits. Cardiorespiratory health involves the health of the heart, lungs, and blood vessels.

Heart disease and stroke are two of the leading causes of death in the United States. Risk factors that increase the likelihood of cardiovascular diseases include smoking, hypertension, type 2 diabetes, and high levels of certain blood lipids (such as low-density lipoprotein [LDL] cholesterol). Low cardiorespiratory fitness also is a risk factor for heart disease.

Physical activity strongly reduces both the risk of dying from cardiovascular disease and the risk of developing cardiovascular disease, including heart attack, stroke, and heart failure. Regularly active adults have lower rates of heart disease and stroke and have lower blood pressure, better blood lipid profiles, and better physical fitness. Significant reductions in risk of cardiovascular disease occur at activity levels equivalent to 150 minutes a week of moderate-intensity physical activity. As with all-cause mortality, benefits begin with less than 150 minutes a week, and strong evidence shows that greater amounts of physical activity result in even further reductions in risk of cardiovascular disease.

03/22/2023

Preserving bone, joint, and muscle health is essential with increasing age. Studies show that the frequent decline in bone density that happens during aging can be slowed with regular physical activity. These effects are seen in people who participate in aerobic, muscle-strengthening, and bone-strengthening physical activity programs of moderate or vigorous intensity. The range of total physical activity for these benefits varies widely. Important changes seem to begin at 90 minutes a week.

Building strong, healthy bones is also important for children and adolescents. Along with having a healthy diet that includes adequate calcium and vitamin D, physical activity is critical for bone development in youth. Children and adolescents ages 3 through 17 years who are physically active (such as by running, jumping, and doing other bone-strengthening activities) have higher bone mass, improved bone structure, and greater bone strength.

Regular physical activity also helps people with osteoarthritis or other rheumatic conditions affecting the joints. Participation in 150 minutes a week of moderate-intensity aerobic physical activity plus muscle-strengthening activity improves pain management, function, and quality of life. Up to 10,000 steps per day does not appear to worsen the progression of osteoarthritis.