Walk Toward A Healthier You!

Whether your purpose is exercise, a scenic break or just a boost of energy, walking can help improve your mood, reduce stress, strengthen your self confidence and help you live a longer, healthier life. When done correctly, the benefits of walking are fantastic.

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Some Benefits Walkers Enjoy

Aside from the great opportunities to be outside and to see things in a closer way than you would get to by driving in a car, zipping along on a bicycle, or by running, walkers enjoy such benefits as:

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20% less incidence of breast cancer;
50% less incidence of Diabetes;
30 ─ 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
    depression and anxiety.

A Good Approach To Walking

Stretch.

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 ahead.

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 ─ they tend to put too much pressure on the joints.

How 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.”