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Walking

“Walking is man’s best medicine.” -Hippocrates. By: Holly Carbine. Walking. Why Walking?. Walking is an exercise for everyone It is simple to do and is safe. Benefits of Brisk Walking. Strengthens your heart Is good for your brain Is good for your bones

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Walking

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  1. “Walking is man’s best medicine.” -Hippocrates By: Holly Carbine Walking

  2. Why Walking? • Walking is an exercise for everyone • It is simple to do and is safe

  3. Benefits of Brisk Walking • Strengthens your heart • Is good for your brain • Is good for your bones • Reduces your risk of or manages type 2 diabetes • Helps alleviate symptoms of depression • Reduces risk of breast and colon cancer • Improves fitness level and physical function

  4. The Right Shoe • Be sure to wear comfortable footwear • Choose shoes with proper arch support • Choose shoes with a firm heel and thick, flexible soles • Walk in the shoes before you buy them

  5. The Right Clothing • Wear comfortable clothing • Your clothes should be loose-fitting • Dress in layers to adjust for the changing temperatures • Dress appropriately for the weather

  6. Proper Technique • Using the correct posture and movements is essential • Keep your head level as you walk and look straight • Bend your elbows at about a 90-degree angle and keep them close to your side; swing your arms • Let your heel strike the ground first, then roll from the heel to the ball of your foot

  7. Warm-Up and Cool Down • Spend five minutes walking slowly to warm up your muscles, gradually increase your pace • After warming up and after walking, stretch your muscles

  8. Getting Started • Start slow and easy • At first only walk as far and fast as you are comfortable • Start out doing 15 minute sessions twice a week • Build up to 30-60 minute sessions most days • Measure your intensity • Check your heart rate as you walk • Knowing your heart rate allows you to increase or decrease your intensity

  9. Set Realistic Goals • Walking two hours a day 365 days a year IS NOT a realistic goal • Walking 30 minutes five days a week IS a realistic goal • Gradually build up to your goal

  10. Stay Motivated • Make it fun • Invite a spouse or friend • Join a walking group or program • Use a treadmill • Wear a pedometer • Vary your routine • Add in lunges or squats as you walk • Cross-train or strength-train some days

  11. -Chinese Proverb “One step at a time is good walking”

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