Get Active

Start with Walking! 

Walking is the best (and sometimes the most convenient) way to increase your physical activity. 30 minutes, 5 times per week (or more) not only burns calories while you are walking, but also improves your ability to burn calories for hours after you are done! It reduces your risk for diabetes, aids in weight loss and management, and improves metabolism. 

If you are interested in new walking, running or hiking trails, check out the 2014 Spokane Regional Health District’s Walking Map

 Bloomsday Training Plans 

Whether you are starting to get ready for Bloomsday, or just looking to change your work out routine, you can use these training plans to increase your physical activity and get reading for race day! Click the links below to explore the plans and find the one that's best for you. Then print and hang it somewhere that you'll see it often, like the fridge or at the office. 

Beginner Walker: 4day/wk, 16wk Bloomsday Plan
Competitive Walker: 4day/wk, 8wk Bloomsday Plan
Beginner Runner: 4day/wk, 12wk Bloomsday Plan
Intermediate Runner: 5day/wk, 8wk Bloomsday Plan
Intermediate Runner: 4day/wk, 8wk Bloomsday Plan
Advanced Runner: 5day/wk, 8wk Bloomsday Plan
Advanced Runner: 4day/wk, 8wk Bloomsday Plan
Expert Runner: 5day/wk, 8wk Bloomsday Plan
Expert Runner: 4day/wk, 8wk Bloomsday Plan

 Resistance Band Workout 

 You may have received a resistance band from one of our Step UP and Go tables at a health fair or conference, you might have one from a visit to a physical therapist, or just curious about doing resistance band exercises and not sure where to start. Here you will find what you're looking for!

A resistance band workout targets the entire body-chest, back, shoulders, arms and legs. These are basic exercises suitable for beginner or intermediate exercisers. If you're new to strength training and/or resistance bands, take your time with each move and make sure you use proper form. Start with 1 set of 8-12 repetitions of each exercise using a light or medium resistance, adding sets gradually. For many exercises, you can control the tension by your positioning and/or by where you grab onto the band. 

Click Here to Get Started!  

85210 Resistance Band 

Track your Activity 

One of the best ways to keep yourself accountable and make a lasting lifestyle change is to track your activity. See below for a list of resources for tracking your physical activity on your smartphone:

 FitBit Logo  Fitbit connects with Fitbit’s line of activity trackers, as well as directly using your iPhone 5s. You can log food, water, weight, sleep, and workouts to get the full picture of your health. Set goals, view progress, and track your trends. You can even share your stats with others, to help motivate you to reach your goals faster. Free. 
 Endomondo Logo  Endomondo is a feature-loaded app for outdoor exercise that tracks what you’re doing – whether it’s running and cycling to swimming and windsurfing. You can find popular routes near you, challenge your friends, or join their teams. Free.
 Run Keeper Logo  RunKeeper turns your phone into a personal trainer in your pocket! Track your runs, walks, bike rides, hikes, and more using the GPS in your iPhone. Free.
 NTC Logo  Nike Training Club is the world’s biggest female fitness community. Choose individual workouts, or select a targeted, structured four-week program to help you get lean, toned or strong. Customize workouts with the drills you prefer. See the results, and celebrate your progress with your friends. Free.
 Nike Plus Move Logo  Nike+ Move can measure when, where, and how you moved and uses NikeFuel to motivate you. You're encouraged to move more often and win as many hours as you can throughout the day. The app shows how you moved with a breakdown of running, walking, and other movement. Free.
 MyFitness Pal Logo  MyFitnessPal is available as an app for your smart phone or online. The app has a large database of activities to choose from as well as the capability to track your food and nutrition, and estimate calorie needs. Free.
 Pedometer Plus Logo  Pedometer++ lets you easily keep track of your daily and weekly step counts, without any impact on your battery life. Free.
 Couch to 5K Logo  Couch-to-5k features a training plan designed by trainers, this app has real-human audio cues to guide you through each workout. You can listen to your favorite playlists with in-app music player while it calculates your distance and pace with a map of your routes, with free GPS support. ($1.99)
 Yoga Studio Logo  Yoga Studio – Play, create, customize and schedule easy-to-follow HD video yoga classes. Perfect for beginners, awesome for experts, this app comes with 30 ready-made yoga classes with HD video, and a Library of over 280 poses with detailed advice and instructions. ($2.99)

Wondering how Many Calories Your Burning, but don't have a smartphone? 
MyFitness Pal Logo  Your in luck! On your computer, visit and you can input the exercise you are doing, select your weight, and how long you are doing the exercise and it will generate the amount of calories you are burning. 

This is a great tool to use because we burn different amounts of calories at different body weights. For example; a person weighing 130 pounds who is bowling for 60 minutes will burn 177 calories, but a person weighing 200 pounds who is bowling for 60 minutes will burn 272 calories. Check how many calories your burning doing your favorite activities!    
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