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Is Not About Me"
20% less incidence of breast cancer;
50% less incidence of Diabetes;
40% reduction in the risk of heart disease;
50% reduction in the risk of premature death;
Reduced risk of stroke; and,
Improvement in symptoms of mild-to-moderate
A Good Approach To Walking
Start out slow.
Move up to pace.
Cool down to finish.
Proper Form Is Essential For Benefits
Always stand up straight.
Head up, chin parallel to the ground looking about 20 feet
Suck in your stomach.
Tuck in your behind - rotate your hips forward slightly
(this will keep you from arching your back).
Walk with a rolling motion. Strike the ground first with
your heel. Roll through the step from heel to toe.
Add Some Swing For Increased Benefits
Bend your elbows 90 degrees.
Relax your hands.
With each step, the arm opposite your forward foot comes
straight forward, not diagonally.
As the foot goes back, the opposite arm comes straight back.
Keep your elbows close to your body
do not "chicken wing".
Avoid using hand or ankle weights
tend to put too much
pressure on the joints.
Fast Should You Go?
While you should start going as fast as you feel
comfortable, a 20-year long Nurse's Health Study found the
majority of health benefits are reaped when walking 3 to 4
miles per hour, or 15-20 minutes per mile. For most people,
this is "walking with a purpose".
How Long Should You Go?
While it differs based on speed and ability, most studies
agree that walking at least 30 minutes on most days of the
week will result in desirable health benefits. For weight
control, the Centers for Disease Control recommends 60-90
minutes per day.
Keep A Record Of Your Walking
One of the best ways to stick to your walking routine is to
keep a record. At the least, record the dates and time you
walk. For more motivation, include thoughts on how you felt
before/after and note progress you are making. As you go
faster or longer, it is recommended that you increase your
exercise time and intensity by no more than 10% per week. You
may want to use a pedometer to count steps.
Keep In Mind Thomas Jefferson's Words:
"Not less than two hours a day should be devoted to
exercise... I speak from experience, having made this
arrangement of my life. If the body is feeble, the mind will
not be strong.”