Exercise

Exercise

Walk for Your Health

The Weight-control Information Network (WIN) offers numerous free resources to help you begin working on your health and fitness goals. Visit http://www.win.niddk.nih.gov/ Weight-control Information Network, 1 WIN Way, Bethesda, MD 20892–3665.1–877–946–4627; fax: 202–828–1028; win@info.niddk.nih.gov

Walking is one of the easiest ways for you to be physically active.
Walking is inexpensive, and you can walk almost anywhere and at any time.

Walking may
– Give you more energy and stamina and lift your mood.
– Tone your muscles and strengthen your bones.
– Increase the number of calories your body uses.
– Lower your risk of health problems, such as high blood pressure, heart disease, high cholesterol, and type 2 diabetes.
– Give you an opportunity to actively socialize with friends and family.

Know Before You Go

Answer the following questions before you begin a walking program.

– Has your health care provider told you that you have heart trouble, diabetes, or asthma?
– When you are physically active, do you have pains in your chest, neck, shoulder, or arm? Do you often feel faint or have dizzy spells?
– Do you feel extremely breathless after you have been physically active?
– Has your health care provider told you that you have bone or joint problems, such as arthritis?
– Are you over 50 years old and not used to doing any moderate physical activity?
– Do you smoke?
– 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, check with your health care provider before starting a walking program.

Start Walking Now!
Leave time in your busy schedule to follow a walking program that will work for you. Keep the following points in mind:

– Choose a safe place to walk.
– Find a partner or group to walk with you.
– Encourage and support each other in committing to walking regularly even if each of you has a different fitness level or walks at a different pace.
– Wear shoes with proper arch support, a firm heel, and thick flexible soles. They will cushion your feet and absorb shock. Before you buy new shoes, walk in them in the store.
– Wear clothes that will keep you dry and comfortable. Put on fabrics that absorb sweat and remove it from your skin.
– Divide your walk into three parts. Warm up slowly, and then increase your speed to a brisk walk. This means walking fast enough to elevate your heart rate while still being able to speak comfortably, concentrate, and breathe without effort. Cool down slowly.
– Stretch lightly after warm-up and cool-down.
– Spread your walking evenly throughout the week. Try to walk at least 3 days each week if you cannot walk daily. Each week, add a few minutes to your walk.
– Break up your walk into multiple sessions throughout the day if you have a busy schedule. Make sure each session is at least 10 minutes long. Some physical activity is better than none.
– To avoid stiff or sore muscles and joints, start gradually. Over several weeks, begin walking faster, going farther, and taking longer walks.
– Set goals and reward yourself.
– Keep track of your progress with a walking journal or log. Record date, time, and distance.

Experts recommend at least 150 minutes each week of moderately intense physical activity. Divide these minutes up over the week as your schedule allows. Review the guide on the back of this brochure for suggestions on beginning and gradually building your walking program. The more you walk the more health benefits you may gain

Walk Safely
Keep safety in mind as you plan when and where you walk.

– If you walk at dawn, dusk, or night, wear a reflective vest or brightly colored clothing.
– Walk in a group when possible and carry some identification with you, as well as a way to contact someone if you need help.
– Notify family and friends of your group’s walking time and route.
– Do not wear jewelry or headphones.
– Be aware of your surroundings.

Stretch It Out!
Stretch gently after you warm up your muscles, and again after you cool down. Try doing the stretches listed below. Do not bounce or hold your breath when you stretch. Perform slow movements and stretch only as far as you feel comfortable.

Step Right This Way
Walking with proper form is very important.
– Walk with your chin up and your shoulders slightly back.
– Let the heel of your foot touch the ground first, and then roll your weight forward.
– Walk with your toes pointed forward.
– Swing your arms naturally as you walk.
– Try to walk daily. If you are walking fewer than three times per week, give yourself more than two weeks before increasing the pace and frequency.

In week 1, a walk begins with slowly walking for 5 minutes to warm up, followed by brisk walking for 5 minutes, and ending with 5 minutes of walking slowly to cool down. Total time for the walk is 15 minutes. Each week the time spent briskly walking increases by 3 minutes, until week 9 the brisk walking time has grown to 30 minutes, for a total walking time of 40 minutes. Each week the time spent warming up and cooling down remains the same (5 minutes for each).

Don’t do it because you’re “supposed to.” Be active to . . .
– Get better control of your weight, a more toned look, and stronger muscles
– Have more energy for other fun times.