An Important Note to My Readers

THANKS TO MY READERS!

I want to thank you for reading the Fit Tips 4 Life blog! I seek to provide timely, practical, and helpful information for many different people and write this blog because I enjoy writing and want to share my resources with others.

It has come to my attention that some other web sites are copying all of my blogs onto other web sites. This practice helps people who plagiarize and hurts independent bloggers like me. I do not charge people to access information on my blogs - they are free of charge for anyone to browse on the Internet. Advertisers enable me to provide this free service.

I would love for any reader to continue to visit my blogs regularly. Feel free to share the URLs for any of my articles on Facebook, Twitter, Pinterest or other social media sites.

Here are the direct URLs for all of my sites:

Fit Tips 4 Life focuses on fitness at:
http://fittips4life.blogspot.com/

Wildflower Bouquets offers scavenger hunts, printables, & family-friendly articles at:
http://wildflowerbouquets.blogspot.com/

Travel NC With Kids gives tips for traveling in NC with children at:
http://travelncwithkids.blogspot.com/

Love 2 Travel With Kids offers tips for family travel in and out of North Carolina at:
http://love2travelwithkids.blogspot.com/

Student Survive 2 Thrive provides resources like practice tests, flash cards, & tips at:
http://studentsurvive2thrive.blogspot.com/

Thank you again for taking the time to read my articles and I hope that each of you finds my free online resources to be helpful and inspiring. Feel free to email me at katrenaallison@gmail.com any time if you have questions, ideas, or just wish to send me a message.

Katrena Allison

Aerobic Exercise Linked to Increased Brain Cells and Better Memory

Can Exercise Improve Memory? - Photo by Jusben

Those who wish to build more brain cells and boost memory may find the answer in the gym, on sidewalks or track, or perhaps even the local mall. Armed with comfortable clothing and a pair of athletic shoes, people may discover that aerobic exercise may not only improve or maintain one's physical health, but aerobic activity has the potential to improve brain function as well.

As people age, the brain's hippocampus area tends to shrink. This area is important in forming new memories. One body chemical, called brain-derived neurotrophic factor (BDNF), tends to increase with improvements in memory.

Studies indicate that moderate aerobic exercise on a regular basis is linked to chemical changes in the brain. BDNF increased in groups assigned to aerobic exercise and was linked to increases in the front part of the hippocampus. This translated to better performance on memory tests.

Can consistent aerobic exercise improve one's memory and perhaps combat Alzheimer's and other forms of dementia? Perhaps. A sedentary lifestyle has been credited with a large number of chronic health conditions that can decrease one's quality of life and drain one's pocketbook. Aerobic exercise might be an excellent investment of time for getting more enjoyment out of the future.

Before starting or changing any exercise routine, discuss options with one's healthcare provider.

Related articles:

• Exercise May Improve Cholesterol Ratio and Lower Triglycerides
• Fall Prevention and Exercises
• Urinary Tract Infection May Cause Sudden Confusion
• How to Enjoy Exercise Despite Stress Incontinence

Visit the Fit Tips 4 Life site map for a list of all articles on this blog.

References:

• National Institutes of Health October 24, 2011 online article Aerobic exercise improves hippocampal function and increases BDNF in the serum of young adult males.
• Trudeau, Michelle February 21, 2011 online article Aerobic Exercise May Improve Memory in Seniors NPR web site.

Hypothermia Prevention Tips

Tips for Preventing Hypothermia - Photo by Ricorocks

Hypothermia, a core body temperature less than 95°F, or 35°C, can lead to serious health issues, including death. People of any age, size, or socioeconomic status may find themselves in a situation where hypothermia is possible. Unfortunately, some people who begin to experience hypothermia symptoms do not realize they are in danger and become confused and/or disoriented, which may delay their ability to seek shelter.

Risk Factors for Developing Hypothermia - Photo by mjas

Here are a few safety tips for preventing hypothermia:

Know if You are at Increased Risk for Hypothermia

Those who are older or very young may lack adequate thermoregulation of the body. Adults tend to become pale and shiver in early stages of hypothermia. Children and infants often become flushed with only older children having the ability to shiver. As hypothermia progresses, shivering stops. Those who suffer from hypothermia might quickly feel exhausted, weak, and numb, then slip into a comatose state, rendering them physically and mentally unable to help themselves. The amount of time this happens depends on many factors, such as environmental temperature and wind chill, whether or not the person is wearing dry and adequate clothing, length of exposure to the cold, and the person's age and health. Many more elderly people, especially those over the age of 90, die from cold exposure when compared to those who are young children and infants.

People who suffer from hypothermia tend to become confused. Those with underlying dementia, Alzheimer's disease, or other special needs are particularly at risk for hypothermia because they might wander away from shelter, unaware of the need to wear warm winter clothing and then they may be unable to find the way back home. Having a relative, friend, neighbor, or agency to check in via phone, text messages, or visits on a scheduled basis can help others discover if the person becomes injured or experiences other dangerous situations, such as someone who slips on the ice while trying to get his or her mail. One creative long-term care facility created an outdoor area that resembled a bus stop to help keep people from wandering away from the facility. Those who are prone to wandering might benefit from GPS tracking devices. Silver Alert services are available in many areas as a means to enlist the help of others in searching nearby areas.

People who have certain chronic conditions, such as those who have heart problems or problems with blood circulation, might develop symptoms of hypothermia or increased symptoms of a health condition. For example, someone with a history of heart disease who is sedentary might quickly become overexerted when shoveling snow and could experience a heart attack while outside, or someone with diabetes might experience an unusually large drop in blood sugar if working outside in cold temperatures. Someone who has hypothyroidism might develop symptoms of hypothermia quicker expected. The body tends to work harder and burn more calories in colder temperatures.

Those who are snowed in may deplete supplies of medications for chronic conditions as well, so it is important to watch weather reports and ensure that you have an adequate supply of medications as well as plenty of food, water, adequate fuel to heat the house with a backup plan if the power goes out.

People who are malnourished or dehydrated are also at increased risk for hypothermia. In addition, homeless populations may be unable or unwilling to seek shelter in colder weather. Many communities reach out to people by providing food and/or shelter for others in need. Finding creative and appropriate means of communicating the availability of those services may increase the likelihood that people may use the resources.

Tips for Dressing for Cold Weather - Photo by gracie

Dress for the Weather and Be Prepared

Dress in several warm layers, preferable in clothing that wicks away moisture and is designed to keep the body dry and warm. A water-proof outer layer can be quite helpful as wet clothing is unable to retain body heat. A hat and scarf that cover the head, face, and neck can help slow loss of heat. Mittens are preferable to gloves for maintaining body heat. Two pairs of warm and dry socks, preferably not cotton, are also helpful in preventing heat loss. Water-proof boots can help to keep one's feet dry.

Pack additional warm clothing and blankets if traveling and make sure to fill up with fuel and keep the vehicle in good running order. Ensure that cellular devices are fully charged before leaving. Even if the area to which you are traveling is too remote to pick up a signal, cellular telephone usage might give rescue crews clues for a more specific area in which to search if your vehicle should unexpectedly break down or become wrecked, as evidenced by a family in Nevada that survived sub-zero temperatures for two days until rescue crews found them.

Although many people who have lived in colder regions for years consider preparing for cold weather to be second nature, those who recently have moved to a cooler area and those living in warmer climates might be caught off guard if the temperature plummets. The CDC offers a detailed prevention guide for extremely cold weather, including tips for preparing the home, tips for traveling in cold weather, and hypothermia prevention and first aid.

Dangers of Alcohol and Drugs in Cold Weather - Photo by dhannte

Avoid Mixing Cold Weather with Alcohol and Certain Drugs

Although drinking alcohol may give someone a warm feeling, alcohol and mood-altering drugs might be deadly when combined with frigid temperatures. As blood vessels dilate due to alcohol consumption, heat loss becomes more rapid. Mood altering drugs, sedative-hypnotics, and neuroleptic medications may cause a person to become more susceptible to hypothermia.

Alcohol and a variety of drugs may also seriously impair one's ability to make sound decisions that could make the difference between life and death, particularly if the person is alone or with others who also have impaired judgment.

Staying Safe in Colder Weather

The thermostat does not tell the whole story. Some people can tolerate bitterly cold temperatures, even combined with windy and wet conditions, if they have adequate protective clothing and are in relatively good health and sound mind. Being aware of and attempting to prevent modifiable risk factors can help improve one's chances of surviving if temperatures fall.

Readers may also wish to read:

• How to Stay in Shape as the Weather Gets Colder
• Exercise Tips for Winter Weather: Cold Injury Prevention
• Energy Drinks and Alcohol: A Dangerous Combo

References:

CDC online article Hypothermia Prevention converted 8/5/98.
CDC online article Hypothermia-related Deaths -- United States, 2003 published 3/5/04.
U.S. National Library of Medicine online article Hypothermia last reviewed 01/14/10.

How to Make a Healthy Lifestyle Plan – Tips for Success

Tips for Making a Successful Exercise Plan

Many people would agree that a healthy lifestyle reaps many physical and emotional benefits. And many folks resolve to become healthier for various reasons. Unfortunately, 30-70% of people who begin a new exercise program stop within six months. Developing and writing down a clear plan may increase your chances for success.

This article goes into detail to help you get started with an exercise plan. A printable sheet at the bottom of this article allows you to print and write your own personal fitness plan, including the who, what, when, where, why, and how of what you wish to accomplish.

Who...

• should you see before creating a plan? (If starting or changing an exercise/diet program, check with your healthcare provider for specific tips appropriate for your needs and current fitness level. Readers may wish to read tips for talking with one's doctor. If you are signing up to join a gym or see a personal trainer, set up an appointment to learn how to safely use equipment, exercises that will target certain areas, and more.)
• will benefit if you live a healthy lifestyle? (Will you benefit? Will others benefit? Name them.)
• motivates you? (Readers may wish to read about internal and external motivational factors. You may wish to create some sort of reward system as you achieve each goal.)
• is willing to serve as an accountability partner & what specifically would you like that person to say/do and not say/do? (This person might be a family member, mentor, friend, colleague, etc. Someone who particularly wants to see you achieve your goals may be a particularly good accountability partner. If you specify what you would like the person to do or not do, there will be less of a chance for hurt feelings or misunderstandings. You might write letters to yourself to open at regular intervals or set up email alerts to yourself if you feel hesitant to ask anyone to help you at this point.)

What...

• is your current diet? (Keeping a food diary can help you to find hidden calories, common cheat foods, and times when you lean toward unhealthy snacking. It is hard to correct something if you do not know what the problems are.)
• barriers stand in your way? (Lack of money? Readers may wish to read about tips for getting a free gym membership and ideas for an inexpensive walking exercise program. Lack of time? Perhaps you could fit in three or four 15-minute exercise segments or wake up 30 minutes earlier each day. Anticipating barriers can help you to determine what you plan to do to keep those negatives from standing in the way of improving your health.)
• are you willing to change in your diet? (The U.S.D.A. has a ChooseMyPlate web site with tips regarding healthy diet choices, including cultural options. You might try starting with something very simple, such as cutting out one type of empty calorie with a plan to replace that item with something that is nutritious and appealing to you. Ensure that you have healthy options readily available. If the people in your household are willing to eat healthier, this can help to decrease the number of unhealthy foods in the home. Fad diets and eating plans that leave out entire food groups do not tend to have positive long-term results and may lead to negative health issues later.)
• is your current exercise program? (If you are unsure whether or not you are sedentary, you might wish to wear a pedometer for a few days to determine how many steps you walk each day. Approximately 10,000 steps/day is typically considered an active lifestyle. I found pedometers at Dollar Tree for $1 – this does not need to be an expensive investment.)
• are you willing to change about your exercise program? (Make a list of exercises that appeal to you. Cross training can be very helpful to train various muscles in different ways and also to help decrease boredom. The CDC has recommendations for cardiovascular and resistance exercises for children, adults, and those over the age of 65. The exercises do not have to be elaborate, extreme, or expensive.)
• supplies do you need? (Ensure that you have safe footwear and appropriate clothing. Compare the cost of gym memberships in your area. Do you need equipment at home or for classes? Do you need transportation to an exercise area?)

When...

• are you going to make these changes? (After getting the okay from your healthcare provider, consider why you are waiting if you plan to start making changes some time in the future. If you find yourself waiting for a holiday to be over or for a stressful situation to resolve, keep in mind that holidays and successful situations tend to reappear at regular intervals. A healthier routine might help one to enjoy the holidays more and to be able to better cope with stress.)
• does your schedule allow time to exercise? (Where is the down time in your schedule? Do you need to wake up earlier? Stay up later? Exercise on your lunch break? Exercise after dropping the kids off at school? Exercising when it is most convenient tends to lead to increased success.)
• are you most likely to exercise on a regular basis? (Are you a morning person? A night owl? Do you get your second wind in the middle of the day? Splitting up the exercise into smaller segments might help if you cannot commit to a longer time frame. Regularly exercising for 15 minutes a day is generally better than not exercising at all.)
• are the hours that the gym/mall/field/playground/park, etc. is open? (Unless you want to walk around the perimeter of the area, it is a good idea to check hours of operation. Look for holiday hour changes, child care hours, and any other factors that might make or break your exercise routine at that location.)

 Where...

• do you prefer to exercise? (Take an honest look at previous habits and see if you notice trends where you tend to be more or less likely to exercise.)
• at home could you exercise? (Do you have a designated space or can you create one at home?)
• outside could you exercise? (If your yard is small, you might consider community outdoor tracks, parks, and public sidewalks. You might check with local law enforcement to see if you should avoid any areas due to safety concerns.)
• inside, but not at home, could you exercise? (Consider a gym, mall, senior center, or other areas.)

 

Why...

• do you want to change your current lifestyle habits? (Writing this down will help remind you how important this goal is to you on those days when moving toward a healthy lifestyle becomes difficult. You might try including a picture, poem, or drawing that will remind you of why you are wanting to commit to becoming more fit.)

How...

• will your accomplish your goals? (Include a start date, date to assess your progress, and a date by which you would like to accomplish your goals. Consider specific dietary/exercise changes, a plan to control stress, etc. Create a general, overall goal and then break it down into how to plan to accomplish that goal with short-term measurable goals. Avoid making all of your goals related to weight. A healthy lifestyle is measured by more than a scale. An example of a general goal might be: I wish to lower my need for diabetes medicine by 10% within 12 weeks. Examples of specific short term goals might be: I will attend a 1-hour cardio exercise class on Mondays, Wednesdays, and Fridays and will lift weights for 20 minutes and walk on the treadmill for 20 minutes on Tuesdays and Thursdays. I will swim laps for 45 minutes on Saturdays and attend a 45-minute yoga class on Sundays.)
• will you assess your progress? (If you created short-term measurable goals, determine when you will measure the results. As you assess your progress, give yourself permission to tweak things. Some people may make goals so easy that they are sure to succeed, but they may not feel like they have accomplished much to improve their health. Others may create goals that are quite lofty but perhaps do not allow enough time to accomplish the criteria. As you assess your progress at regular intervals, you may find that the plan is ineffective. Now you know what does not work. Look at how you might change your plan to see what will work in the future. As you accomplish your goals, give yourself permission to celebrate and enjoy the success!)

 

Additional articles:

• A Healthier Lifestyle One Day at a Time – A Positive Attitude
• Great Exercise Playlist – Music to Inspire the Survivor in You
• Functional Exercise – Fitness with a Practical Purpose

Find more of Katrena's articles at the Fit Tips 4 Life site map.

Below is the printable chart to assist you in developing your own personalized healthy lifestyle plan. I hope you find this resource to be helpful.

Printable Individual Fitness Plan for Healthier Living

Heartburn and Ulcers May be Due to Bacteria – The Dangers of H. Pylori

A Possible Simple Cure for Ulcers and Gastritis - Photo by Jacobolus

Twenty-five million people in America suffer with heartburn or stomach inflammation for days, weeks, months, or perhaps years. The burning sensation in the stomach area may include other symptoms ranging from nausea and vomiting to bleeding and anemia. These symptoms may recur with no real, satisfactory relief.

Many people who suffer with ulcers, GERD, or inflammation of the stomach assume that the pain is due to spicy foods, stress, or lifestyle and may treat the symptoms with antacids, acid blockers, bland diet, and other remedies, but the symptoms may come back over and over again because the cause has not been removed.

Infection with a bacteria called Helicobacter pylori (H. pylori) may be the cause of chronic or long-term gastritis (inflammation in the stomach) and 80% to 90% of peptic or duodenal ulcers. According to some studies, approximately half of all adults in industrialized countries are infected with H. pylori, a pathogen that has been classified as a carcinogen since 1994. People with H. pylori in the gut have a 2- to 6-fold increased risk of certain types of cancer. The presence of H. pylori may also affect lung function in those who have chronic obstructive pulmonary disease (COPD).

H. Pylori Risk and Spread - Photo by Ed Uthman, MD

How Do People Get H. pylori?

In the United States, those who are older, African American, Hispanic, or of lower socioeconomic status tend to have a higher risk for getting H. pylori. Some studies have shown that men and boys may have an increased risk. Higher rates of H. pylori infection in industrialized countries tend to be associated with lower socioeconomic status or crowded living conditions, such as orphanages, homes for seniors, and institutions for those who are handicapped. One study found that higher cholesterol levels were associated with positive H. pylori tests. Many people who do not fall under one of the above categories harbor H. pylori in the gut.

The human stomach seems to be one of the best reservoirs for H. pylori, and the bacteria is often present in the body before the age of 10 years. So, how does this bacteria get into humans? Unfortunately, in most cases, nobody knows how the bacteria entered the body. Much of the research has conflicting results. A few professions in which one comes into frequent contact with gastric mucosa may be higher risk for acquiring H. pylori through direct contact, such as those who work in endoscopy, yet ironically dentists do not seem to have higher rates of the bacterial infection.

Water contaminated with feces may transmit the bacteria. Drinking contaminated or insufficiently disinfected water or eating uncooked vegetables in which crops are irrigated with contaminated water may increase risk for infection; however, even these study results are mixed. Contaminated water likely accounts for the higher rates of H. pylori in countries that are not industrialized because people living there may have fewer options for sanitary living conditions. In some developing countries, H. pylori infection rates soar to 90 percent.

Several studies have attempted to look at the possibility of oral (by mouth) transmission of H. pylori, once again with mixed results. An Australian study found an association between the presence of H. pylori and higher rates of plaque on the teeth. A small study in Lithuania found that each member of the family was infected with a different strain of the bacteria in four out of five families in which multiple members were infected.

H. Pylori May Cause GERD, Heartburn, Ulcers - Photo by U. S. Department of Health and Human Services

What Should You Do if You Have Ulcer or Heartburn Symptoms?

Those who suffer from persistent or chronic heartburn or ulcer-type symptoms should speak with a healthcare professional. Several tests are available to check for the presence of H. pylori. If the test comes back positive for the bacteria, the physician can then discuss options for an effective treatment plan, which typically includes antibiotic treatment for ten days to two weeks. Those who successfully complete therapy may be able to enjoy a whole new life free of heartburn and ulcer pain as the body is finally able to heal.

Readers may also wish to read:

• Shigellosis Symptoms and How to Prevent the Spread of Shigella Bacteria
• Norovirus or Food Poisoning or Stomach Flu Causing Gastritis?
• Energy Drinks and Alcohol – A Dangerous Combo

Find more of Katrena's articles at the Fit Tips 4 Life site map.

References:

• Center for Disease Control and Prevention online article updated 9/28/2006 Helicobactor pylori and Peptic Ulcer Disease: The Key to Cure accessed on 11/25/2013.
• Lim, Seon Hee et. al. 2013 BMC Gastroenterology, Vol. 13, Issue 1, Prevalence and risk factors of Helicobactor pylori infection in Korea: Nationwide multicenter study over 13 years.
• Parzecka, Monika & Szaflarska-Poplawska, Anna, 2012 Gastroenterology, Vol. 19, Issue 3, Influence of the location and intensity of Helicobacter pylori infection and gastritis on the incidence of gastroesophageal reflux in children and adolescents.
• Tabaru, Ali et. al. December 2012 Eurasian Journal of Medicine, Vol. 44, Issue 3, Helicobactor pylori Infections in Chronic Obstructive Pulmonary Disease.
• van Duynhoven, Yvonne T.H.P. & Rob de Jonge, Bulletin of the World Health Organization, 2001 online article Transmission of Helicobacter pylori: a role for food? accessed on 11/25/2013.

Low Vitamin B12 Symptoms May Mimic MS or Alzheimer's Dementia

Vitamin B12 or Cobalamine - Photo by Ymwang42

Vitamin B12 deficiency symptoms can easily be overlooked on routine physical examinations and acute care appointments. The vitamin is necessary for normal functioning of the brain and nervous system as well as in the formation of blood. People who have low levels of vitamin B12 may initially experience vague symptoms that may spiral into serious health concerns if left untreated.

The incidence of vitamin B12 deficiency may be more difficult to determine due to folic acid fortification in grains and cereals since 1998. Low vitamin B12 levels and folic acid deficiency tended to be found together previously. Low folic acid levels produced anemia. Diagnosing anemia is relatively simple because it shows up on very basic bloodwork tests. Those who have vitamin B12 deficiency may not have anemia but can still experience progressive neurologic symptoms.

According to several studies, only 56-77% of people with low vitamin B12 levels have megaloblastic anemia. A 2013 study found that people who experience neurologic symptoms from vitamin B12 deficiency may be less likely to experience anemia and often test positive to H. pylori, a bacteria that causes stomach ulcers in many people.

Vitamin B12 Found in Animal Products and Some Cereals - Photo by Zoe

What are the symptoms of vitamin B12 deficiency?

Symptoms of low vitamin B12 include but are not limited to:

• numbness or tingling in the hands/feet
• generalized weakness that can progress to difficulty walking
• balance problems
• tension-type headache
• dementia, confusion (1.5% of dementia cases who are found to have untreated vitamin B12 deficiency are fully reversible with vitamin B12 treatment)
• depression
• personality, behavioral changes
• vision loss
• hallucinations, paranoia, psychosis
• anorexia, flatulence
• diarrhea, constipation
• failure to thrive
• developmental delays

Vitamin B12 deficiency also has the potential to increase one's risk for heart disease and stroke. A study published in 2009 looked at people in the Indian culture and found that those with coronary artery disease tended to have significantly lower vitamin B12 levels than those who did not have heart disease. Vitamin B12 tends to lower homocysteine levels, a compound often found in higher than normal levels in people with heart disease, stroke, and dementia.

This video shows several people who experienced multiple symptoms related to low vitamin B12 levels

Vitamin B12 Shot - Photo from Wikimedia Commons

What can cause low vitamin B12 levels?

Vitamin B12, also called cobalamine, is a water-soluble micronutrient naturally found in animal products and in some fortified foods. Low vitamin B12 levels may result from inadequate dietary intake, such as with people who observe a strict vegan diet. Babies who are fed breastmilk by mothers who observe a strict vegan diet may have low vitamin B12 levels, even if the mother does not have symptoms of the deficiency.

Older adults tend to have less hydrochloric acid in the stomach region, which may lead to poor absorption of vitamin B12 and resulting deficiencies of the vitamin. People with other conditions causing poor absorption of nutrients, such as those with a history of gastric surgery, Crohn's disease, HIV infection, or celiac disease, may experience vitamin B12 deficiency despite adequate dietary intake of the nutrient.

Some medications may cause poor absorption of vitamin B12, including:

• Some antibiotics
• Proton pump inhibitors
• H2 receptor agonists
• Some drugs used to treat diabetes

Information in this article is for informational purposes only and should not be considered medical advice. Those who are experiencing any symptoms of vitamin B12 deficiency should speak with his or her healthcare provider.

Readers may also wish to read:

• How to Talk with Your Doctor – Tips for Effective Communication
• UTI May Cause Sudden Confusion
• Coconut Oil and Its Affect on Cholesterol, Blood Sugar, BP, and Alzheimer's

Find more of Katrena's health-related articles at the Fit Tips 4 Life site map.

References:

• Centers for Disease Control and Prevention online article Manifestations of Low Vitamin B12 Levels accessed on 11/13/13.
• Kumar, Jitender et. al, Clinical Chemistry & Laboratory Medicine, March 2009, Vol. 47, Issue 3, Vitamin B12 deficiency is associated with coronary artery disease in an Indian population.
• National Institutes of Health article Dietary Supplement Fact Sheet: Vitamin B12 accessed on 10/16/13.
• Ozcan, Tuba Aydemir et. al., Journal of Neurological Sciences, 2013, Vol. 30, Issue 3, Helicobacter Pylori Infection in Patients with Neurological Symptoms of Vitamin B12 Deficiency

Free Printable Walking Cards for Counting Laps or Time: Giving Thanks!

Walking Cards for Giving Thanks - Photo by Click

Walking cards can help one to focus attention on specific themes. This November, many of my Facebook friends are posting daily words of thanks, so I decided to create walking cards of thanks. These free cards can be printed and kept together with a keychain.

This list includes twelve cards. The first four cards contain Bible verses including words of thanks from the King James Version. The remaining eight cards offer suggestions for specific things for which you might offer thanks. You can make each topic specific and meaningful to you as you walk.

If you are walking on a standard track and focusing on one card per lap, you will have walked three miles. Alternatively, you might change cards at a designated number of minutes. Be careful to watch where you are walking – you may wish to stop whenever reading a card. Ensure that you check with a healthcare provider before starting or changing any exercise program.

Directions

1. Click on the images below to enlarge.
2. Select file-print.

I hope you enjoy these walking cards! Feel free to share your experience with this resource in the comment section below.

Readers may also wish to read:

• Walking for Exercise? Free Printable Bible Verses for Counting Laps
• Words of Encouragement for Those Who Struggle with Weight
• A Healthier Lifestyle One Day at a Time: A Positive Attitude

Find additional articles and printables at the Fit Tips 4 Life site map.

Walking Cards Words of Thanks

How to Making Walking More Interesting

How to Focus Your Mind While Exercising