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                "embedded_text": "COOPERATIVE\nKYSU EXTENSION CONNECTIONS HELPFUL INFO\nEXTENSION"
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            "text": "Information about the Kentucky State University Cooperative Extension Program\n2020"
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            "text": "Take A Hike!",
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            "text": "Dr. Kristopher R. Grimes, Associate Professor and State Extension Specialist for Nutrition and Nutrition Education"
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            "text": "We all know that consuming fruits and vegetables is good for us. In the same way, we understand that physical activity is important, even if we are not very active! Sometimes we shun walking, running, and other sorts of exercise like the lima beans you gave to dog when you were a child. The Center for Disease Control and Prevention (CDC) recommends that adults should achieve at least 150 minutes of moderate-intensity aerobic activity every week (around 30 minutes a day for 5 days). In addition, the CDC also recommends that your aerobic activity (like brisk walking or jogging) should be combined with at least 2 days per week of muscle strengthening activities (like weightlifting, resistance training, or body weight exercises). Some of this aerobic activity can be done indoors on a treadmill, walking around the block, or even going to a gym. Those activities work well, however, if you are like me, sometimes it's good to change things up a bit. That's when I go take a hike!"
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            "text": "moderate-intensity aerobic activity every week\n(around 30 minutes a day for 5 days). In addition,\nthe CDC also recommends that your aerobic activity\n(like brisk walking or jogging) should be combined\nwith at least 2 days per week of muscle strengthening\nactivities (like weightlifting, resistance training, or\nbody weight exercises). Some of this aerobic activity\ncan be done indoors on a treadmill, walking around\nthe block, or even going to a gym. Those activities\nwork well, however, if you are like me, sometimes it's\ngood to change things up a bit. That's when I go take a\nhike!"
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            "text": "Outdoor activities provide several benefits that improve both physical and mental health. You can achieve both moderate and vigorous activity levels while enjoying the fresh air and nature at the same time! An added benefit is that there are usually numerous places to hike that are not too far from where you live. However, if you choose to make hiking a regular activity, there are some things that you should remember that will keep you safe, healthy, and make the recreation more enjoyable. Below are some tips to keep in mind as you prepare for your hike. Please keep in mind that these tips refer to hiking for between 30 minutes and 3 hours. For day hikes or multi-day backpacking, you will need some additional resources (but that will be discussed in a different fact sheet)."
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            "text": "1. Know your weather: There's nothing worse than going out for a leisure hike only to get caught a mile from your car in a thunderstorm. Poor weather can make a hike miserable and even dangerous, so make sure you check the weather before you go."
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