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Walking

How to Choose the Best Socks for Your Feet

While we often talk about the right athletic shoes and clothing, sometimes we forget about our socks. Yet, socks can make a big difference in comfort and protection. So, be sure to choose the best socks for your activity. Among the most important features of a sock is its ability to pull moisture (sweat) away from your foot. A wet foot can be hot in the summer and cold in the winter. A wet foot is also more susceptible to fungal infections like athlete’s foot and fungal nail infections. Although a shoe needs enough ventilation to allow moisture to evaporate,

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walking shoes
Walking

Tips for choosing walking shoes

One of the benefits of walking is that it doesn’t require a big budget, but investing in a good pair of walking shoes is key. Here are some tips to help you get the best fit. Try shoes on late in the day Feet can swell up to 8% throughout the day.1 So, try shoes on in the afternoon or at the end of the day when your feet are swollen from use. Bring your socks Always try shoes on with the socks you plan to wear for your walking workouts. (If you wear orthotics – specially designed inserts –

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Walking

25 Ways to Add Enjoyment to Your Walk

Revitalize your walking workout with some of these ideas to mix things up and add enjoyment to your walk. 1. Penny walk Flip a penny at each intersection (or stop sign, or every 2 blocks, etc.). If it lands on heads, turn right; if it lands on tails, turn left. 2. Roll the dice Assign an action to each number on the die. At each intersection roll the die and do the assigned action. For example, 1 means turn left, 2 means turn right, 3 means go straight, 4 means do 10 squats, 5 means pick up the pace until

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pumping your arms
Walking

Pump your arms while you walk for added benefit

Swinging your arms naturally as you walk is important for stability and to help propel you forward. Most people swing their arms slightly as they walk with the opposite arm and leg advancing at the same time. In fact, holding your arms straight to your side uses more energy than naturally swinging them.1 Focusing on moving your arms more while you walk can help propel you along more quickly and add benefit to your walking workout. Intentionally, but naturally, pumping your arms while you walk can increase the aerobic benefit of walking and develop muscle strength and control in your

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walking workout
Walking

5 Tips to Maximize Your Walking Workout

Maximize your walking workout with added benefits by adding these strategies to your walking routine. 1. Add intervals Interval training involves alternating short bursts of more intense activity with what is called active recovery1 (when you bring your activity level back down to a more moderate level). To add Intervals to your walk, you can simply walk at a faster pace for a short period, then return to a more moderate pace, then repeat the sequence. An example of this would be to warm up, then walk at a moderate pace for 2-minutes, followed by a faster pace for 1-minute,

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Walking

What to wear for hot and cold weather workouts

Lather – Layer – Lighten Whether it’s the hot southern sun or the cold northern wind, it’s important to outfit yourself with the right layers for hot and cold weather workouts. In cold weather… Lather & Layer To stay safe while being active in cold weather the key is to stay both warm and dry – from the elements, but also from sweat. Sweat cools your skin, which is a great asset in the hot summer months, but not in cooler temps. Proper layering is key. Wear several layers of loose-fitting clothing, which will trap warm air between them.1 Tight-fitting

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Walking

Treadmill Workout

Are you looking for the best ways to workout on a treadmill? A treadmill workout is a great option, whether you’re just getting back to exercising or you’re a seasoned exerciser. A treadmill can be used for an effective, calorie-burning,1 muscle strength-, endurance-, and cardiovascular health-building workout.1,2 It’s also nice when you want to workout inside for climate control (when it’s too dark, hot, cold, rainy, icy, etc.) or to give you other controls over your environment, like giving you a traffic-free, safe, flat surface, or the ability to add hills/incline for more of a challenge. So, let’s get walking

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Walking

Walking Groups: How can I join one & sustain it?

Joining a walking group might be just what you’re looking for to meet your health goals… and you might find some unexpected results along the way. In fact, even if you don’t consider yourself very social, you may still find benefits in joining a walking group. Why join a walking group – What studies & participants tell us Most people initially join a walking group because they want to reach a health goal. Studies of walking groups have found a wide range of health benefits including improvements in – blood pressure heart rate body fat body mass index (BMI) total

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Walking

Is it better to walk for time or distance?

… and What about pace? Whether you’re trying to lose weight or gain stamina, it’s helpful to have a goal. One way to set your goal is to choose how long or far you will walk, but which is better? Is it better to walk for time or distance? What about pace? Guidelines suggest walking 150-300 minutes (2 ½ – 5 hours) a week at a moderate intensity or 75-150 minutes (1 ¼ – 2 ½ hours) a week at a vigorous intensity.1 These guidelines are defined in terms of time and intensity, but what about distance? Does distance matter?

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walking program for seniors
Walking

Walking Programs for Seniors

“It is well established that physical activity is an efficient strategy for successful aging.” 1 Why is a walking workout recommended as we age? Starting and sustaining a walking program is a safe and effective form of exercise for most people. Walking for fitness has many health benefits and is a great choice for physical activity regardless of age. As we get older, beginning and continuing to walk for fitness can have significant positive outcomes. Participating in a walking exercise program has the potential to help older adults decrease their risk of disability and increase their likelihood of maintaining independence.2

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