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Why
Walking Is A Good Step In The Right Direction. |
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| Why
walk?
|
Walking
is one of the easiest ways to be physically active. You can do it almost
anywhere and at any time. Walking is also inexpensive. All you need is
a pair of shoes with sturdy heel support. Walking will:
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Give you more energy
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Make you feel good
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Help you to relax
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Reduce stress
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Help you sleep
better
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Tone your muscles
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Help control your
appetite
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Increase the number
of calories your body uses.
For all these reasons,
people have started walking programs. If you would like to start your own
program, read and follow the information provided in this pamphlet.
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| Is
it okay for me to walk?
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Answer
the following questions before you begin a walking program.
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Has
your health care provider ever told you that you have heart trouble?
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When
you are physically active, do you have pains in your chest or on your left
side (neck, shoulder, or arm)?
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Do
you often feel faint or have dizzy spells?
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Do
you feel extremely breathless after you have been physically active?
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Has
your health care provider told you that you have high blood pressure?
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Has
your health care provider told you that you have bone or joint problems,
like arthritis, that could get worse if you are physically active?
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Are
you over 50 years old and not used to a lot of physical activity?
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Do
you have a health problem or physical reason not mentioned here that might
keep you from starting a walking program?
If
you answered yes to any of these questions, please check with your health
care provider before starting a walking program or other form of physical
activity.
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| How
do I start a walking program?
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Leave
time in your busy schedule to follow a walking program that will work for
you. In planning your walking program, keep the following points in mind:
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Choose
a safe place to walk. Find a partner or group of people to walk with you.
Your walking partner(s) should be able to walk with you on the same schedule
and at the same speed.
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Wear
shoes with thick flexible soles that will cushion your feet and absorb
shock.
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Wear
clothes that will keep you dry and comfortable. Look for synthetic fabrics
that absorb sweat and remove it from your skin.
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For
extra warmth in winter, wear a knit cap. To stay cool in summer, wear a
baseball cap or visor.
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Do
light stretching before and after you walk.
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Think
of your walk in three parts. Walk slowly for 5 minutes. Increase your speed
for the next 5 minutes. Finally, to cool down, walk slowly again for 5
minutes.
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Try
to walk at least three times per week. Add 2 to 3 minutes per week to the
fast walk. If you walk less than three times per week, increase the fast
walk more slowly.
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To
avoid stiff or sore muscles or joints, start gradually. Over several weeks,
begin walking faster, going further, and walking for longer periods of
time.
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The
more you walk, the better you will feel. You also will use more calories.
A
sample walking program and examples of easy stretches are shown on the
back.
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| Safety
tips
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Keep
safety in mind when you plan your route and the time of your walk.
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Walk
in the daytime or at night in well-lighted areas.
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Walk
in a group at all times.
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Notify
your local police station of your group’s walking time and route.
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Do
not wear jewelry.
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Do
not wear headphones.
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Be
aware of your surroundings.
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| How
do I warm up?
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Before
you start to walk, do the stretches shown here. Remember not to bounce
when you stretch. Perform slow movements and stretch only as far as you
feel comfortable.
 Side
Reaches
Reach
one arm over your head and to the side. Keep your hips steady and your
shoulders straight to the side. Hold for 10 seconds and repeat on the other
side.
 Knee
Pull
Lean
your back against a wall. Keep your head, hips, and feet in a straight
line. Pull one knee to your chest, hold for 10 seconds, then repeat with
the other leg.
 Wall
Push
Lean
your hands on a wall with your feet about 3-4 feet away from the wall.
Bend one knee and point it toward the wall. Keep your back leg straight
with your foot flat and your toes pointed straight ahead. Hold for 10 seconds
and repeat with the other leg.
 Leg
Curl
Pull
your right foot to your buttocks with your right hand. Keep your knee pointing
straight to the ground. Hold for 10 seconds and repeat with your left foot
and hand.
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| Taking
the first step
|
 Walking
right is very important.
Walk
with your chin up and your shoulders held slightly back.
Walk
so that the heel of your foot touches the ground first. Roll your weight
forward.
Walk
with your toes pointed forward.
-
Swing
your arms as you walk.
If
you walk less than three times per week, increase the fast walk time more
slowly.
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