February Health Tip

Fitness Walking

Consult a health care professional before beginning any fitness program

What can exercise do for me?

• Prevent and treat
  • coronary heart disease and high blood pressure
  • osteoporosis
  • diabetes
  • arthritis
  • cancer
  • anxiety and depression
• Reduce weight
• Increase your energy level
• Improve your mood
• Improve your self-esteem
• Add healthy and active years to your life

Why choose walking over other activities?

• There is nothing new to learn
  • no new aerobics steps
  • no new techniques
• It’s free
  • no gym fees (unless you choose to use a treadmill)
  • no class fees
  • no special equipment (except shoes)
  • you only need access to the outdoors!
• It’s convenient
  • you can walk whenever you want
  • you can walk by yourself
  • you can even walk when you are on vacation or a business trip

Weight loss:

• One pound of fat contains 3500 calories
• To lose one pound, you must burn 3500 calories more than you consume
  • you can do this by reducing calorie intake, or by increasing calorie expenditure
• Without changing your diet, it will take 1.5 hours of walking every day for one week to burn off one pound

But:

• Your body needs calories to keep itself alive
  • most people need at least 1200 calories to remain healthy
  • this means no fasting, and no crash dieting!!
  • if you reduce your calories too much, your body will think it is starving, and slow down your metabolism to conserve energy
• If you take off weight slowly, it will stay off longer
  • 1-2 pounds maximum weekly is safest, and recommended
• If you focus on health, the weight comes off naturally
  • concentrate on how your body feels, not how it looks
  • you will be more likely to make a lifetime commitment to something that makes you feel good!

Where do you start?

• Go slowly at first and increase your speed and length of walk gradually
  • pay attention to your body, it will let you know if you’re tired
  • you may be able to walk for just 10 minutes at first, depending on your previous level of activity, but don’t get discouraged – you’ll get there!
• Stop if you have pain!
  • again, pay attention to your body! 
  • pain is a sign that something is not right
  • stop the exercise, and consult a health care professional
• 20-30 minutes, 3-5 times per week is recommended
  • you can break down the 20-30 minutes into smaller intervals if you don’t have enough time to do it all at once.  Three 10-minute walks are still good.
  • any activity is better than none…if you can only do a mini-workout, then do it, don’t skip a session because you can’t do a full session.

How to keep motivated:

• Pick a walking buddy
  • a friend (most women are interested in keeping fit)
  • your significant other - you are more likely to keep at it if your significant other is also involved
  • adopt or borrow a dog - this may help you feel more secure, and the dog will be thrilled!
• Plan ahead and schedule time for your walks
  • block off time on your calendar or planner, make fitness a true commitment
  • this gets rid of the excuse “I just can’t find the time”
• Keep track of your walking
  • this helps you visually keep track of your progress (very rewarding)
  • write down how long you walked, how far, and your heart rates
• Be proud of yourself every day you do it!
  • committing to a fitness program is a big step, it takes a lot of initiative
  • you are taking the time to care for yourself, and this will show through in everything else you do
• Always drink lots of water
  • you should drink water before, during, and after exercising
  • by the time you feel thirsty, you are already dehydrated
  • sports drinks are okay, but only necessary if you are working out very hard or for very long periods of time
  • a good way to keep track of water loss is a scale. Weigh yourself before and after you walk. If you've lost weight, that is water weight. You must drink enough water to regain that amount of weight (but that is only true if you were hydrated enough before the walk…)
• Let someone know where you are, and the path you are taking.
  • always be safe. 
  • if you become lost, hurt, or have been assaulted, you are more likely to be found
• Look for community walking events
  • this gives you a specific goal to work for, good motivation
  • walking events can be a lot of fun, and you can meet others with an interest in fitness and walking
  • you can find events that sponsors causes that you believe in, achieving two things at once – community service, and self-improvement

• Monitor your heart rate (the number of heart beats in one minute):
  • find your pulse: inside of your wrist, on the thumb side, or at your neck
  • use a stopwatch or a watch with a second hand
  • count the number of beats in 30 seconds and multiply by two
  • or you can count the number of beats in 60 seconds
  • normal is between 60 – 100 beats per minute
  • take your heart rate at least once during, and after you walk
  • calculate your optimum workout heart rate:
  • your optimum heart rate is between 60% and 80% of your maximum heart rate
  • keep your heart rate between these two numbers while you walk for best results
  • do not go over the top number, it may put you at risk for serious problems!
• Monitor your breathing
  • you should be able to talk comfortably while you are walking
  • you should not be able to sing while you are walking
  • avoid feeling short of breath!  Slow down if breathing starts to become difficult
• Warm-up:
  • always start with a warm-up
  • 5-10 minutes of mild walking (at about half-speed)
• Why should you warm-up?
  • increases blood flow to the muscles, improving the efficiency of the muscles
  • decreases the risk of injury
• Stretching
  • perform stretches on attached handout after you warm up
  • do not stretch muscles that you have not warmed up, you may cause injury to those muscles
  • do each stretch 3 times, holding for 15-30 seconds each
  • do not bounce while you stretch, you may tear something.  Instead, hold the stretch at the point where you feel the tightness, but no pain.
• Why should you stretch?
  • increases flexibility (one component of fitness)
  • decreases your risk of injury.  If you have short, stiff muscles, they do not respond well to stress or extra activity and may become hurt with exercise.
• Cool down:
  • always end your workout with a cool down
  • 5-10 minutes of mild walking at the end of the walk at half-speed
  • check your heart rate during the cool down to be sure it is returning to normal
• Why should you cool down?
  • allows blood to return to your internal organs from the muscles
  • prevents blood from pooling in the legs
  • prevents a dangerous sudden drop in blood pressure
  • prevents muscle cramping

More helpful information:

• How to walk most effectively:
  • hold yourself straight – look where you are going, not at the ground
  • point your toes straight ahead, move forward from the ball of your feet and onto your heel
  • step out at a steady pace and swing your arms
• Equipment needed for walking:
  • walking shoes.  They are designed especially for walking, with the proper amount of support and cushioning.  Running shoes, and aerobics shoes are built with different amounts of support and cushioning specific to the sport.
  • clothing: Dress for the climate
• Cold weather: wear many layers. Many layers trap in the warm air better than one thick layer, and you can remove them one at a time as you begin to warm up.
  
  
• Warm weather: wear light, breathable fabrics. Avoid becoming too warm. Always remember to wear sun-protection.
• Wear reflective gear, or purchase reflective tape for your ankles, waist and wrists so motorists can see you more easily.
• Wear white, or light colored clothes for better visibility.
• Never, ever wear earphones! Always be aware of your surroundings. You cannot hear cars, or anything else that may endanger you, and it is easier for an assailant to sneak up on you when you are wearing earphones.
• Always carry picture ID.  If you do become injured or lost, you may need to have picture ID with you. 

Precautions:

• discontinue walking if you :
• feel short of breath
• feel dizzy
• get excessively sweaty
• feel nauseous
• Discontinue walking and see your doctor if you have pain or discomfort in your:
  • chest
  • arms
  • neck
  • jaw
  • legs

More helpful information:

• Walk early morning or late afternoon to avoid the hottest part of the day.
• Walk towards the flow of traffic
• Meditate as you walk
• Look for local walking clubs or community walking events

Helpful websites:
www.ava.org (American Volkssport Association)

http://walking.about.com/recreation/walking/index.htm

www.webwalking.com/hiking.html

And remember: Make fitness a way of life.