By MONIQUE KOERNER
Cottonwood Extension District
If you are walking, or doing some other type of activity, and adding strengthening/ stretching exercises at least twice a week, you probably have noticed that many of your daily activities are easier, that you have more stamina and endurance, and you feel stronger.
So, what happens if you hit the “pause” button on your physical activity routine? It depends.
Most participants likely fall into the category of a recreational exerciser and it would take 2 to 4 weeks of inactivity before you see real change in your fitness level. If you stop exercising, the first change you will notice is a decline in your aerobic fitness. You’ll notice that you get out of breath more quickly when climbing stairs or walking longer distances. While cardio conditioning falls faster than strength, it is easier to regain.
It is also important to remember that taking time off from exercise occasionally can be a good thing, and a good exercise routine includes rest days. The effect of inactivity on your muscle strength and endurance will be slight during the first few weeks. After that, your muscles will not feel as firm and you will notice a decline in muscle strength.
The effect inactivity has on your waistline is based on input and output. When you exercise, you burn more calories to avoid weight gain.
Other factors play a role in how quickly you lose health benefits after you stop exercising. When comparing adults who were either 20 to 30 years old or 65 to 75 years old, the older adults lost fitness gains almost twice as fast as the younger set.
The good news is that if you have fallen out of your activity routine, you can regain fitness and health benefits simply by being active again.
The Walk Kansas program is designed to be a catalyst for change — to nudge you to be more active for at least 8 weeks, whether you are active now or not. Hopefully, you have experienced how much better you feel when you are more active every day.
This feeling of improved health is called “intrinsic” motivation. Because you feel better, you are motivated to continue a more active lifestyle. Your motivation to be active is internal (how you feel) rather than external (motivated by prizes or things). Internal motivation is much more powerful, and the lifestyle changes you make, as a result, will last longer.
However, sometimes life gets in the way! So have a Plan B!
There will always be days when your plans for getting physical activity will be challenged. Some of these will be unexpected and others you might be able to anticipate, such as schedule changes, weather, lack of time, etc.
For obstacles you can anticipate, have a Plan B ready before you encounter them. This will increase the likelihood that you will overcome these barriers successfully. If lack of time is a problem, take several 5 to 10 minutes walks throughout the day, wake up early to exercise, or combine physical activity with household tasks. If weather spoils your plan, identify indoor spaces where you can be active or do a no-equipment workout at home.
The same approach can be used to prevent a relapse where you return to old inactive habits.
The first step is planning for it, because at some point you will experience a relapse. If you have a bad day or bad week, remember that lapses are normal, and having a short period of missed activity does not erase all your progress. Focus on the big picture and think about all of the progress you have already made, then get back on track with the activities you enjoy.
Again, be ready with your Plan B by answering these questions: What two steps can I take to get back on track immediately after a lapse? What positive thoughts will I use to help me get back on track? How will I reward myself once I get back on track?
We hope you will make Walk Kansas 2025 part of your A plan!
Walk Kansas 2025 is set to begin on March 30 this year. Registration will begin March 4, 2025.
Please visit walkkansasonline.org after March 4 to register your team of 4-6 people or join for a solo trek. Remember anyone from all over the world can join a team so if you have family or friends outside of Kansas, they can still join you virtually on your walk through Kansas.
Walk Kansas is also a great workplace wellness activity and can add a some fun and activity throughout the workplace.
Please call the office at 785-628-9430 or in Great Bend call 620-793-1910 or email Monique at [email protected] if you have any questions!
Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension, Cottonwood District.