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<p align="center"><b><font face="Verdana" size="5" color="#0000FF">Eat
Well/Be Fit</font></b></p>
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<font face="Verdana" size="3" color="#000000">Cold Weather Walking</font></span><!--mstheme--></font></h2>
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<h1 style="text-align: justify; margin: 1 5"><!--mstheme--><font color="#330099"> <!--mstheme--></font></h1>
<p class="MsoNormal" style="text-autospace: none; margin: 1 5" align="justify">
<font face="Verdana" size="2">Walking is one of the simplest and safest
aerobic exercises you can do. It will help strengthen your bones, control
your weight, and condition your heart and lungs. Being consistent in your
walking exercise routine is one of the most important factors in
developing a healthy physical activity program. Don�t let the cooler
weather keep you from walking.</font></p>
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<font face="Verdana" size="2"><b> </b></font></p>
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<font face="Verdana" size="2"><b>Quick facts about walking:</b></font></p>
<!--mstheme--></font><!--msthemelist--><table border="0" cellpadding="0" cellspacing="0" width="100%">
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
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<font size="2" face="Verdana">Walking is the most popular physical
activity in the U.S.</font><!--mstheme--></font><!--msthemelist--></td></tr>
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<font size="2" face="Verdana">Walking reduces the risk of heart attack,
stroke, diabetes and heart disease.</font><!--mstheme--></font><!--msthemelist--></td></tr>
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<font size="2" face="Verdana">Walking an extra 20 minutes each day will
burn off 7 pounds of body fat per year.</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
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<font size="2" face="Verdana">To burn off 1 plain M&M candy, you need to
walk the full length of a football field. Think about that the next
time you dip your hand into a candy bowl.</font><!--mstheme--></font><!--msthemelist--></td></tr>
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<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" style="text-autospace: none; margin: 1 5" align="justify">
<font face="Verdana" size="2">Walking is the single most effective, cost
efficient exercise you can do. Walking programs require only a modest
investment, promote physical and mental health and aid in long lasting
weight management. The health benefits include protection against heart
attack and stroke, a reduced risk of diabetes, a lower overall mortality,
a decreased risk for heart disease, and enhanced fitness that helps to
maintain a healthy body mass index.</font></p>
<p class="MsoNormal" style="text-autospace: none; margin: 1 5" align="justify">
<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" style="text-autospace: none; margin: 1 5" align="justify">
<font face="Verdana" size="2">Walking in the winter can be very enjoyable
if you protect yourself from the weather and use common sense on when and
where to walk. Try and plan walks during daylight hours on routes with
flat sidewalks. If you are choosing to walk at night make sure the route
is well lit. Walk into the wind as you start and return with your back to
the wind. </font></p>
<p class="MsoNormal" style="text-autospace: none; margin: 1 5" align="justify">
<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" style="text-autospace: none; margin: 1 5" align="justify">
<font face="Verdana" size="2">Cold weather recommended clothing starts
with layers of light clothing. Layers trap heat and can be easily removed
as your body warms up. The outer layer should block the wind. Make sure
the shoes have a good grip and avoid a too tight or too loose fit. A hat,
scarf and gloves are essential on wintry days. Even though it may be cold
outside don�t forget to drink plenty of water.</font></p>
<p class="MsoNormal" style="text-autospace: none; margin: 1 5" align="justify">
<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" style="text-autospace: none; margin: 1 5" align="justify">
<font face="Verdana" size="2">Shivering elevates blood pressure. If the
temperature is 20-40 degrees, wear a scarf that covers nose and mouth.
When the weather makes it difficult to be outside, consider mall walking,
or look for an indoor track in the area. </font></p>
<p class="MsoNormal" style="text-autospace: none; margin: 1 5" align="justify">
<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" style="text-autospace: none; margin: 1 5" align="justify">
<font face="Verdana" size="2">Variety is the spice of life. Schedule
monthly walks outside of your community that could include brisk winter
walks at farms, gardens, nature trails and beaches or try an indoor walk
at a museum or at a local university. Remember to keep moving!</font></p>
<p class="MsoNormal" style="text-autospace: none; margin: 1 5" align="justify">
<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana" size="2">For more information about walking
contact: </font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana"><span style="font-size: 10.0pt"> </span></font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana"><span style="font-size: 10.0pt">Partnership for a
Walkable America National Safety Council</span><font size="2"> </font>
</font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana"><span style="font-size: 10.0pt">1121 Spring Lake
Drive Itasca, IL 60143-3201 </span></font>
</p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana"><span style="font-size: 10.0pt">(603) 285-1121
<a href="http://www.nsc.org/walkable.htm" style="color: blue; text-decoration: underline; text-underline: single">
www.nsc.org/walkable.htm</a> </span></font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5"> </p>
<p class="MsoNormal" style="margin: 1 5"><font face="Verdana">
<span style="font-size: 10.0pt">America Walks</span></font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana"><span style="font-size: 10.0pt">P.O. Box 29103
Portland, Oregon 97210</span></font></p>
<p class="MsoNormal" align="justify" style="margin: 1 5">
<font face="Verdana"><span style="font-size: 10.0pt">(503) 222-1077
<a href="http://www.americawalks.org/" style="color: blue; text-decoration: underline; text-underline: single">
www.americawalks.org</a></span></font></p>
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