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Starting a Walking Program
Walking is a relatively inexpensive exercise and its
benefits are numerous. Walking helps to strengthen muscles
in the legs, hips and trunk, facilitates circulation,
improves flexibility and posture, strengthens bones, helps
control body weight, and increases your energy level. And
best of all, you don’t need any expensive equipment other
than a good pair of shoes.
The U.S. Surgeon General recommends that adults need at
least 30 minutes of moderate physical activity 5 or more
days a week. These numbers may sound overwhelming especially
in today’s busy society but the important thing is to get
moving and do what you can. Be sure to start slow and easy.
Set a goal and gradually increase your distance, time and
pace. If a 30 minute time slot doesn’t fit into your
schedule, try a couple 10-20 minute bouts spread throughout
the day.
Here are a few tips to maintain a healthy exercise program.
The first step begins with finding the right shoe for your
feet. If possible, find a shoe store which specializes in
running shoes. That’s right . . . a running shoe. Even
though you may never want to run for exercise, running shoes
provide the most cushion and stability for the foot. The
store staff may want to see your foot and even watch you
walk to help match your feet to the proper shoes. If you
have a high arch, a shoe with added shock absorption may be
helpful. If you have a low arch (flat foot), then a shoe
with added stability may be what you need.
Proper walking form is important to help prevent injuries.
Remember the following tips: keep your head up with your
eyes on the horizon and your shoulders back, keep your belly
pulled in, don’t lean forward, take a natural stride (not
too long), keep your arms close to your body and swing your
arms, and walk with a heel to toe stride, pushing off your
toes. It is often suggested to walk at a pace in which you
may still carry on a conversation. If you have to stop to
catch your breath, you are probably working too hard.
Find a neighborhood, local track, shopping mall or walking
trail that appeals to you and will keep your interest. Try
to avoid uneven surfaces which could potentially lead to a
fall or slip, and walk at a comfortable pace.
Finally, find a friend or co-worker to walk with you. This
will help the time pass by and keep you motivated. Some
communities have organized walking clubs which is a great
way to keep you moving and make new acquaintances.
As with starting any exercise program, be sure to check with
your doctor before you begin especially if you have a
history of heart disease, high blood pressure, chest pains,
shortness of breath, or bone and joint problems. Should you
have a condition which prevents you from starting a walking
program, there are other ways to “get moving”. Ask your
doctor or check with your local physical therapist for a
program that is safe for you. |
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