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Connect and sync your brain to the information in our research-based articles about walking, step challenges, losing weight, health, nutrition, and more!

Walking for Exercise
Walking

Is Walking Enough Exercise?

If you’re wondering if walking is a good enough form of exercise, the answer is a resounding YES! Walking is good for both your physical and mental health. It is good for your muscles and bones, as well as your heart and lungs. It can reduce risk and help you manage chronic conditions like high blood pressure, high cholesterol, diabetes, and heart disease.10 It can help relieve stress, anxiety, and depression,1,8 as well as boost your mood and improve your mental alertness, energy,5 and even your creativity!7 Though walking is among the most commonly reported forms of exercise in the

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Why warm up
Walking

Why Warm Up?

I’m guessing I’m not alone if I admit I’ve been known to skip a warm-up before exercise. Sometimes we’re just trying to get it done. Maybe it’s before work, during the lunch hour, amid the hustle-and-bustle of family life, or at the end of an already busy day. Whatever the case, it can be tempting to skip the warm-up and just get it done. Still, there some are very good reasons why we should warm up.

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warm up
Walking

How long should I warm up?

Whether you’re hitting the gym, hitting the pavement, or hitting the trail, a quick warm-up is important, but how quick? To reduce injury risk and enhance performance, you want to warm-up your body to gradually – Speed up your breathing and raise your heart-rate Pump oxygen- and nutrient-rich blood to your muscles Increase range of motion. 1,2,3,4 The warm-up should be at a sufficient intensity to elevate your cardiorespiratory (heart and lung) system without causing significant fatigue.5  The good news… The good news is, current research suggests warming up for 5 – 10 minutes at low to moderate intensity can

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Walking

Benefits of Walking – Inspiration to move more

Walking for exercise has some amazing health benefits! In fact, studies have shown that walking has the potential for both physical and mental health benefits. Although research is ongoing about the exact frequency, duration, and intensity needed to gain the most benefits, research on walking has demonstrated a myriad of potential physical and mental health benefits. Physical Health Benefits According to research, walking can result in – Increased physical fitness, including strengthening muscle and bones, increasing endurance, and improving balance8,26,28 Increased cardiovascular and pulmonary (heart and lung) fitness 8,28 Increased energy levels and reduced fatigue30 Reduced risk of heart disease,10,25 stroke,12,14

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covid-19 testing in texas
Community Conversations on Health

How to find COVID testing in Texas

COVID-19 Testing Information If you have symptoms or had a known exposure to someone with suspected or confirmed COVID-19, you should be tested, regardless of your vaccination status. Become familiar with how to find COVID testing in Texas by reviewing the options that are available. The different types of COVID-19 tests look for different things, including current infection versus past infection.

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Step county
Walking

Walking: How many steps a day?

Tracking how many steps we walk each can be a great motivator. Having a number, like 10,000 steps a day can help us act on moving more throughout our day, and during intentional bouts of physical activity. Still, this number can sometimes seem daunting. So, what does the science say? Are there health benefits below 10,000 steps? Several studies suggest that with more steps per day, all-cause mortality risk (risk of death from any cause) progressively decreases before leveling off at: 8,000-10,000 steps per day for adults aged 18-59 years1 6,000-8,000 steps per day for adults aged 60+ years1 7,000

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Walking

Starting a Walking Program: A 12 week plan

When starting a walking program, or any exercise routine, it’s good to have a measurable plan with small steps that can lead to long-term success. Here’s a FREE walking workout program for beginners that can take you from Day 1 through Week 12 and into a new healthy habit! The goal of this walking program is to move you toward walking for 30 – 60 minutes 5-7 days a week.1 Check with your health care provider before you start any exercise program. Download Walking Plan (pdf) Tips for Success Start Slowly If you haven’t been physically active for awhile, start

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Start walking
Walking

How to Start Walking for Beginners & Beyond

Whether you’re just starting to walk for exercise, or you’ve had a walking routine for years, you can get in shape with a walking workout. Check with your health care provider before you start. For substantial health benefits, adults should do at least 150-300 minutes a week of moderate-intensity, or 75 – 150 minutes a week of vigorous-intensity aerobic physical activity.1 Here’s a great way to start walking for beginners… and beyond.

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Step into the Habit of Healthy with one of our programs!

Set up a group step challenge at your worksite, school, church, and more!

More Resources

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View Walk Across Texas guides, calculators, maps, flyers and more! We have everything you need to start and implement a step challenge program.