Enjoy this least-visited mountain in the Snoqualmie Pass corridor, boasting great views north. 3 miles round trip. 900 feet elevation gain. Van transportation provided at 9 a.m. from Jefferson Community Center, 3801 Beacon Ave S or at 8:15 a.m. from office at 8061 Densmore Ave N. More info here. Register online, at your local community center, or by calling the business service center at 206-684-5177 and use registration #116687. (Note: when registering online, the easiest thing is to just input the registration number where it says “barcode”…searching by using the name of the hike is more challenging!)
When: Saturday, April 19, 8:30 a.m. – 12 p.m.
Where: Green Lake Community Center
7201 E Green Lake Dr N, Seattle
Bring your family and enjoy a 3.1 or 6.2 mile walk around Green Lake with Sound Steps! The event features a live marimba band, snacks and prizes. $8 basic entry fee, or $18 with a T-shirt or Hat. Please pre-register by 4/9 so we can plan ahead for snacks and t-shirts! Here are a few easy ways to do so:
1) Visit or call your local community center and use the Registration #116618 for basic entry, or #116619 for entry + T-shirt or Hat.
2) Call our business service center at 206-684-5177 and provide the same registration number.
3) Register online here, by typing the registration number where it says “barcode number.” If it is your first time registering, you will need to create an account for yourself and receive a pin number.
Limited van transportation provided at 8 a.m. from Jefferson Community Center, 3801 Beacon Ave S; RSVP for van transportation by 4/16.
Link to Lake Walk
Join Sound Stepper Betty Arens for a walk to Lake Washington through lovely park paths. Flat, 2.5 miles round trip. This walk is part of a neighborhood Greenways event. Betty will be wearing her red Sound Steps shirt, and waiting at the intersection noted above.
Location: Columbia City at 35th Avenue South and Ferdinand Street
Date: Sunday April 6th from 1 – 2:15 p.m.
To register for a Sound Steps Special Event, call Mari at (206) 684-4664 or email firstname.lastname@example.org one week in advance.
Monday, 4/7, 9 a.m. – 2:30 p.m. $9
Multiple trails offer wetland and forest views, with flat walking loops from 0.3 to 5 miles. Van transportation provided at 9 a.m. from Jefferson Community Center, 3801 Beacon Ave S or at 8:15 a.m. from office at 8061 Densmore Ave N. More info and a downloadable map here. Register online, at your local community center, or by calling the business service center at 206-684-5177 and use registration #116685. (Note: when registering online, the easiest thing is to just input the registration number where it says “barcode”…searching by using the name of the hike is more challenging!)
“In the past decade, researchers have focused on the benefits of strength training in maintaining independence, but until now we didn’t have good evidence using an objective performance measure that a walking program would improve physical functioning,” researcher M. Elaine Cress, PhD says in a news release.
“Our study found that walking offers tremendous health benefits that can help older adults stay independent,” says Cress, a professor of kinesiology and a researcher in the University of Georgia Institute of Gerontology.
26 adults (22 women and four men), 60 or older were enrolled.
24 of the participants finished the study.
38% of the participants had an annual income below $9,570, which is considered poverty level.
The participants were randomly split into two groups, the walkers and a control group, which attended nutrition education classes.
The walkers met three times a week for four months.
At first, they walked for 10 minutes straight. It was increased to 40 minutes, with 10 minutes of warm-up and cool-down stretching.
Both groups were given a battery of tests to assess aerobic capacity and physical function, which included how well the participants performed simple daily living tasks such as putting on a jacket or carrying a bag of groceries.
Both groups had baseline testing at the beginning and end of the study.
After just four months, the walking group fared much better in all levels of fitness.
Physical function scores increased by 25% for the walking group, but decreased by 8.3% in the other group. The walking group’s disability risk decreased by 41%.
Peak aerobic capacity increased 19% for the walkers.
Peak aerobic capacity declined 9% for the control group.
“Aerobic capacity is really the engine that we draw upon for doing the things we want to do, whether it’s cleaning up around the house or running a marathon,” Cress says. “By increasing their aerobic capacity, the walking group was better able to perform their daily tasks and had more energy left over for recreational activities, like going out dancing.”
Researcher Trudy Moore-Harrison, PhD says not only were the results telling, but the participants “really enjoyed the program” and “got a chance to know their neighbors.”
“We know that walking is good for you, but too many people still aren’t doing it,” Moore-Harrison says in a news release. “This study shows that just walking on a regular basis can make a huge impact on quality of life.”
The researchers write that most exercise intervention studies involve people who are affluent. They stress the importance of looking at lower economic segments of society.
They urge further research into whether low-cost walking programs can make a difference in helping people with lower incomes enjoy healthier, independent older years.
The results are published in the Journal of Geriatric Physical Therapy.