Walk Smartly and Carry a Big Smile

Now that we have learned what to wear, how to walk and where to walk, we are left with the questions of when, how often, and how much.

The key to a healthy exercise program is to start moderately.  Gradually begin three to four times per week.  Don’t be upset if you miss a day – Rome was not built overnight.  Make exercise a part of your daily routine:  find a special time that you dedicate to yourself.

Some people may be comfortable exercising early in the morning. Waking up a little earlier is a great start for a great day.  Those who claim they are not morning people find it easier exercising after work – getting rid of the stress of the day.  Either way, in order for you to continue exercising, it should not become a burden.

Start with a slow pace.  It is more important to spend the time on your feet than to walk fast – you are not in competition with anyone.  You may walk at a pace of 12 minute miles or 20 minute miles.  Either one is ok.  Remember, it must be right for you.

Walk a minimum of  20 minutes at a time, but do not start with much more than that.  Increase the time gradually only after you have been training at least 2 – 3 weeks.

Find yourself a good training partner who is at the same level as you and walk together – this will help you stay motivated and on track.

Keep a training log to chart your times, distanc and add any other comments you may have.  It will help you monitor your progress.

Last but not least, take it easy and enjoy yourself! And keep on walking!

Ready, Set, Walk

Now that you have learned how you can walk your way to health, let’s go over a few tips for an enjoyable walk.

Dress comfortably – loose clothing, sweats, t-shirts, etc.

Shoes - wear light running or walking shoes with a flexible sole and strong heel support.

Surfaces - choose a smooth, even surface and avoid rutted, pebbly ones.

Warm up - perform some light stretching and flexibility exercises to increase the blood flow to the arms and legs to raise your heart rate.

Now you are ready to walk!

Healthwalking is a dynamic aerobic exercise.  As opposed to running, where you are bounding through the air, in healthwalking, your forward foot must touch the ground before your rear foot pushes off.  It’s ordinary walking, but faster.  You begin by taking quick, short strides, planting your heel, rolling on the ball o fyour foot and pushing off with your toes.

To increase your aerobic benefits, you must involve your upper body.  The key to that is the arm swing.  Instead of carrying your your arms by your sides, use them as pendulums that will slow you down.  Work your arms like a sprinter by bending the elbow to 90 degrees and pumping them back and forth towards the midline at chest level.  The opposite arm and leg will work together.  So get in the groove and healthwalk!

Health Tips – Exercise

Most people know some of the benefits of exercise, but to be clear, let us review them.  There are different types of exercises:

Isometric Exercise – consists of muscular contraction without producing any movement while utilizing small amounts of oxygen.

Isotonic Exercise – consists of muscular contraction at a fixed resistance, such as free weights, universal and nautilus equipment.

Isokinetic Exercise – consists of exercise at a fixed speed at variable resistance.

Anaerobic Exercise – exercise without the use of oxygen, such as sprinting, requiring maximum effort in a short period of time.

Aerobic Exercise – exercise with the use of oxygen, such as long distance running, using low intensity for long periods of time.

A program that consists of a properly balanced mix of the above types of exercise will elad to maximum health benefits.

What types of benefits can you expect?  A combination of strength training (isometric, isotonic and isokinetic), endurance training (aerobic), and power training (anaerobic) will lead to an increase in muscle tone, an increase in cardiovascular capacity (the heart will pump more blood with less effort), and an increase in metabolic rate.  The bodies ability to eliminate waste products increases as well.  The body learns how to use oxygen better, burns fat more efficiently and the kidneys filter the poisons in our system more quickly.

Exercise can do all of this and more.  It will give you an outlet for your stress, a sense of accomplishment, and overall, you will look and feel good.  Realize the importance of exercise to your health and well being.