Take steps in the right direction

The state launches a campaign to get adults in Hawaii to walk more

Get up. Get out. Stop thinking about it and start putting one foot in front of the other.

The state's new "Step It Up Hawaii" walking campaign is aimed at people ages 30 to 50 who know they need to get active, but need a little motivation -- "the people who have their walking shoes, but need that extra nudge to put them on and go for a walk," said Chiyome Fukino, state health director.

The campaign, launched on Thursday, encourages adults to incorporate walking into their daily routines. "That way, it isn't an extra thing that vies for the very little spare time that they have," said Alice Silbanuz, public and professional education coordinator for the Department of Health.

For those who are not regularly physically active, walking at least 30 minutes a day, five days a week, can improve both health and state of mind, health practitioners say. Walking opens the door to an array of benefits, from weight maintenance to reducing the risk of certain diseases.

The Web site www.healthyhawaii.com lists ways of integrating healthier lifestyle choices into normal routines. In other words, walk when you'd normally be sitting still. During coffee breaks, for example, or while meeting with co-workers or friends. Schedule a "walk and talk" instead and you'll get your work done while burning some calories. The site also includes information on how to start walking groups and lists walking events.

One step at a time

The Web site www.healthyhawaii.com lists "30 Ways to Get 30+ Minutes." Here are a few to start with:

» Call a friend to walk with you. When you set up an appointment, you are more likely to follow through.

» Park the car farther from your destination. Get on or off the bus several blocks away.

» Walk the dog. Look at Rover as a walking machine with hair.

» Divide your walking into 10-minute blocks. Walk the dog in the morning, take 10 before or after lunch, walk around the block a few times before you get in your car at the end of the work day.

» Instead of meeting a friend for coffee, meet for a walk. Or take a 10 minute walk at lunch. Or both.

» Walk around the athletic field while your kids are at Little League or soccer practice.

» Schedule a walk and talk. Moving meetings are a great substitute for sitting in a conference room.

Upcoming Walking events

» Walk@Lunch: Three-quarter-mile walk through Iolani Palace grounds and Capitol building, including interactive warm-up routines, 11 a.m. to 1 p.m. April 18. Meet at the Capitol building rotunda.

» March of Dimes Walks: 5-mile benefit walk, 7:30 a.m. April 14 at Kapiolani Park. A 2-mile walk is also planned for Maui April 21 starting at the War Memorial Gym. Visit www.walkamerica.org or call March of Dimes at 973-2155.

» Walkable Communities Workshops: Learn how other communities have improved walking conditions; 4 to 8:30 p.m. April 11, Waianae Beach Club (this workshop is full); 4 to 8:30 p.m. Thursday, Palama Settlement in Kalihi; 10 a.m.-2:30 p.m. April 14, Washington Middle School. Also on Maui, 4 to 8:30 p.m. Tuesday, Kihei Charter School. Call 545-6003 or e-mail jboland@aarp.org.