Inside Iowa State

April 27, 2007

Need a pick-me-up? Go for a walk

by Samantha Beres

A minute of walking can extend your life another minute. Walking can burn fat, raise metabolism, increase energy, lower blood pressure, promote good sleep. The list goes on.

Yet many faculty and staff report that it's hard to make time to exercise, said Iowa State dietitian Sally Barclay of the Nutrition and Wellness Research Center. Time and convenience are precisely what the center had in mind when creating "Walkways to Wellness," a series of walks right on campus.

You can go to the center's site and click on maps of walks ranging from one-third of a mile to a little over two miles.

If you're feeling tired and thinking about an afternoon cup of coffee, Barclay suggests a short walk instead. "West Campus Loop" is designed to fit into a 15-minute morning or afternoon break. Not only will you feel more energized, she said, but there are those health benefits.

"Don't think that 10 minutes of walking won't make a difference," she said. "All the new research shows that it doesn't have to be a big block of time to gain benefits. Ten minutes here, 10 minutes there, all add toward the recommended minimum of 30 minutes of activity per day for adults."

For a lunchtime walk, "Large Campus Loop," at 1.84 miles, takes 30 minutes at a brisk pace. This loop can be combined with "Lake Loop" to total 2.24 miles, a 30-minute tour at a walk-jog pace. And, if you want to do some cardio work, "Central Campus Loop" has optional stairs at four different locations.

The center plans to add more walks to its site. Faculty and staff are invited to bring in their own suggested walks for the center to map out and measure with a GPS device.

"We have the benefit of a beautiful campus. Why not take advantage of it?" Barclay said. "If you walk it regularly, you can watch the seasons change and discover buildings you never noticed."

Barclay suggests keeping a comfortable pair of walking shoes under your desk, and other necessities such as a windbreaker, sunglasses, a hat and sunblock.

Go to www.nwrc.iastate.edu and click on "Walkways to Wellness." Call Barclay at 4-9625 for information, or if you have a suggested walk. To see a list of benefits gained from walking, go to: www.fshn.hs.iastate.edu/nutritionclinic.

"All the new research shows that it doesn't have to be a big block of time to gain benefits. Ten minutes here, 10 minutes there, all add toward the recommended minimum of 30 minutes of activity per day for adults."

Sally Barclay