Starting a Walking Program

1. Starting aWalking Program

2. Class Objectives Discuss the benefits of walking Tips on starting a walking program Using a pedometer Demonstrate proper warm-up and cool-down techniques Walk!

3. Benefits of Walking

4. Walking Walking is one of the easiest ways to be physically active. You can do it almost anywhere and at any time. Walking is also inexpensive. All you need is a pair of shoes with sturdy heel support.

5. Why Walk? Gives you more energy Makes you feel good Helps you to relax Reduces stress Helps you sleep better Tones your muscles Helps control your appetite Increases the number of calories your body uses

6. Health Benefits of Walking Walking helps prevent: Heart disease Stroke Diabetes Osteoporosis Arthritis Depression

7. Walking and Health Benefits Doctors at Harvard’s Brigham and Women’s Hospital say that if everyone were to walk briskly for 30 minutes a day, the incidence of many chronic diseases would be cut by 30 or 40 percent.

8. Walking and Health Benefits Women who exercised after breast cancer reduced their chance of dying from the disease by ¼ to ½ depending on how active they were. Hours walked Improvement %’s 1-3 hours per week 19% 3-5 hours per week 54% 5-8 hours per week 42% Over 8 hours 29%

9. Walking and Health Benefits Women who walk for four or more hours a week have a 40% reduced rate of hip fractures compared with women who to little or no activity. Women who exercise even more – an hour a day or walking – cut their hip fracture risk by 50%. This is about the same as women who take hormone therapy. (Journal of the American Medical Association, Vol.288, pg 2300)

10. Walking and Stress Relief Exercise stimulates the body’s production of endorphins, our natural mood enhancers. Exercise promotes an increase in phenylacetic acid, a chemical linked to our attention levels and our attention levels and overall physical energy.

11. Walking and Relationships Walking allows couples and families time to enhance communication and allows time to talk about issues. Make after dinner walks a family affair. Go on a walk and talk session with a friend instead of meeting for a meal or coffee.

12. Walking and Weight Health and Human Services Centers for Disease Control and Prevention reports: Two-thirds of Americans are overweight, with 30% being obese. About 1 in 4 Americans adults engage in little or no regular physical activity.

13. Walking and Weight 1 pound = 3,500 calories For every pound you want to lose, you must expend 3,500 calories worth of energy above the total you consume. Beginning at age 35, unless action is taken, adults lose a quarter to a third pound of muscle every year and gain that in body fat.

14. Walking and Weight Walking is one of the best forms of physical activity because it’s aerobic, which means it uses up oxygen efficiently, causing your body to burn stored fat. Walking also strengthens muscles and increases muscular development which increases metabolism allowing you to burn calories after you stop moving.

15. Walking and Weight Vigorously walking for a half an hour burns 200 calories and makes your body burn calories faster the rest of the day. (Total Wellness, October 2003)

16. Walking and Cutting Calories Women who exercised 50-60 minutes and consumed about 1,500 calories a day, lost and kept off 12%-14% of their starting weight or about 25-30 pounds. They were burning 2,000 calories or more a week with exercise. Those who exercised 30-40 minutes and consumed about 1,500 calories a day lost and kept off 9% of their starting weight, or about 16-20 pounds. (Journal of the American Medical Association)

17. Starting a Walking Program

18. Is Walking Okay for Me? Consult your doctor before you start a walking program if you are inactive, over age 45, or have a history of heart disease or orthopedic problems. Pay attention to several warning signs when walking. Stop walking and seek immediate medical care if you experience uncomfortable pressure, fullness, squeezing, or chest pain. Pain may radiate towards the neck or arms. Or you may feel dizzy, nauseous or unable to breathe.

19. How Do I Start a Walking Program? Think of your walk in three parts: warm-up, walking, cool-down. Start gradually to avoid soreness. Drink water before, during and after.

20. How Do I Start a Walking Program? Establish a regular walking routine, with some flexibility for weather and schedule changes. Find a walking partner. Wear correct clothing and shoes. If walking outside, wear the proper clothing. Choose a safe place to walk.

21. Safety Tips Walk in the daytime or at night in well-lighted areas. Walk in a group if possible. Notify someone of you or your group’s walking time and route. Do not wear jewelry. Do not wear headphones. Be aware of your surroundings.

22. How Often Should I Walk? 30-60 minutes of moderate physical activity most days of the week. If you can’t do 30- min.of continuous exercise, you can still get benefits from two or three 10-minute exercise sessions throughout the day. A little exercise is better than none, but more is better than a little. People who do moderately intensive exercise consistently are more likely to lose weight than those doing hard-core high intensity workouts occasionally.

23. Taking the First Step Walking right is very important Walk with your chin up and your shoulders held slightly back. Walk so that the heel of your foot touches the ground first. Roll your weight forward. Walk with your toes pointed forward. Swing your arms as you walk.

24. Starting Out Measure average daily steps or time. Start on a level surface. Start at a slow steady pace and build up to a quicker one. Stay at a pace where talking is possible but singing is difficult.

25. Keeping it Up Increase daily steps each week. Experts recommend 10,000 daily steps a day for long term health. Set yourself a daily goal. Move arms. Increase time. Use hills. Increase intensity - reach your target heart rate.

26. Using a Pedometer

27. Using a Pedometer Choose the right one for you. Securely fasten it to your belt or waistband. Use it as a guide to track your current activity level.

28. Pedometer Instructions Start the measurement by pressing the “Reset” key. After stopping its counting, the LCD will display the step paces by pressing the ‘Mode” key: mileage kilometer calorie

29. Warming Up and Cooling Down

30. Warming Up Before you start to walk, do stretches to warm-up. Remember not to bounce when you stretch. Perform slow movements and stretch only as far as you feel comfortable.

31. Side Reaches Reach one arm over your head and to the side. Keep your hips steady and your shoulders straight to the side. Hold for 10 seconds and repeat on the other side.

32. Knee Pull Lean your back against a wall. Keep your head, hips, and feet in a straight line. Pull one knee to your chest, hold for 10 seconds, then repeat with the other leg.

33. Wall Push Lean your hands on a wall with your feet about 3-4 feet away from the wall. Bend one knee and point it toward the wall. Keep your back leg straight with your foot flat and your toes pointed straight ahead. Hold for 10 seconds and repeat with the other leg.

34. Leg Curl Pull your right foot to your buttocks with your right hand. Keep your knee pointing straight to the ground. Hold for 10 seconds and repeat with your left foot and hand.

35. Cooling Down

36. Last Thought “ In the first month of exercising regularly, you’ll start to feel the difference.” In the second month, you’ll see the difference.” In the third month, others will notice the difference.” - Karen Voight, personal trainer