Fitness Walking . Pounding the Pavement for Your Health

Today’s Topics Benefits of fitness walking Guidelines for fitness walking Mechanics of walking Safety considerations Goal setting It can be very challenging attempting to work full-time, take care of a family, be involved in community event/organizations, socialize with friends and family, as well as eat healthy and exercise. Today we will talk about why nutrition and exercise are so important for healthy bodies and healthy minds and give you tips on how you can make small changes in your lifestyle that can make a huge impact on you health.

Walking Walking is a natural function of the human body because of our shape, structure and flexibility of the spine Body is better suited for walking than sitting, standing, or running Surrounded by modern inventions designed to keep us from walking elevators, escalators, cars, buses…

Benefits of Fitness Walking Simple movements Inexpensive Improvement in cardiovascular fitness Strengthens muscles, ligaments and tendons May lower blood pressure Fights bone loss/prevention of osteoporosis

Benefits of Fitness Walking Prevents adult onset diabetes Reduce arthritis pain and muscle aches Weight control and reduction of body fat calories burned = weight Improvement in psychological well-being “Runners’ High” is not reserved only for runners!

Benefits of Fitness Walking Relieves tension and stress Doctors often recommend walking versus medication for people under stress Walking is an ideal exercise for lifelong conditioning! Family walking as a way to promote a positive outlook on exercise It’s fun and all can benefit from it!

The Latest Trend According to the National Sporting Goods Association, more than 80 million people annually participate in exercise walking

Guidelines for Fitness Walking Walking for Health Benefits Walking for health can reduce the risk of lifestyle diseases such as heart disease, cancer and osteoporosis.

Guidelines for Fitness Walking Walking for Health Benefits Physical Activity = Any bodily movement, produced by skeletal muscles that results in energy expenditure Accumulate 30 minutes or more of moderate-intensity physical activity on most days of the week

10,000 Steps a Day Several studies have found health benefits of obtaining 10,000 steps a day Pedometers can measure the numbers of steps Keeping a log can be motivating and help you progress safely and gradually Great way to begin, and then incorporate regular exercise 2,000 steps = ~ 1 mile = ~ 100 kcals burned

Guidelines for Fitness Walking Walking for Fitness Walking for fitness can improve cardiovascular function and the endurance of skeletal muscles.

Guidelines for Fitness Walking Walking for Fitness Frequency – 3 to 5 days a week Intensity (Refer to handouts) Target Heart Rate Rating of Perceived Exertion Talk Test Time – 20 to 60 minutes per session Warm up and Cool down!!!

Guidelines for Fitness Walking Walking for Weight Management Walking, as physical activity or for cardiovascular fitness, will burn calories to aid in weight management.

Guidelines for Fitness Walking Walking for Weight Management Frequency – 5 to 6 days a week Intensity – 15 to 20 minutes per mile pace (3.0 to 4.0 mph) Time – 45 minutes or longer The focus for weight management should be on duration, rather than intensity

Calorie Expenditure 15.5 pounds lost in one year!! Mary weighs 130 pounds and walks briskly Frequency – 4 days per week for 1 year Intensity – 4.0 mph Time – 45 minutes each session Calorie Expenditure for Mary 260 calories per session burned 260 kcals X 208 days = 54,080 calories burned/year 54,080 kcals/3,500 kcals in one pound = 15.5 pounds lost in one year!!

Mechanics of Walking Stride - should feel natural, confident, and proportioned to each individual’s body size Types of Strides: Strolling: 3.0 mph (20 min. mile) with arms swinging loosely at sides Brisk walking: 4.0 mph (15 min. mile) with energetic arm motion Race walking: 5.0 mph (12 min. mile) with quicker steps and arms pumping at sides

Mechanics of Walking Posture Eyes straight ahead Chin up Shoulders back but relaxed Lean forward at ankles (slightly)

Mechanics of Walking Arm Swing - the single most important component in good fitness walking technique Arms should swing in natural rhythm with the body Arms can bend at the elbow in various angles up to 90 degrees

Choosing the Right Shoe Uppers of a high quality, breathable material Firm heal counter to provide stability Heel should be held snug in the shoe while being well cushioned and supported, and somewhat higher than the rest of the shoe Toe box with plenty of room (toes should not be tight against any part of the shoe) A rocker profile sole enhances a smooth heel-to-toe motion Padded heel collar Shock absorbent sole Substantial arch support

Risk and Safety Considerations Overuse injuries can cause muscle strains and bone stress fractures – Start slow! Wearing weights while walking can cause a muscle pull because your center of gravity has changed and can increase blood pressure Always walk so that you are facing oncoming traffic Avoid walkmans or radios in high traffic areas Wear bright colors and reflective clothing Tell someone where you are going and when you will be back Choose well lit routes

SOME EXERCISE IS BETTER THAN Tips for Beginners Consult your doctor Make a commitment Evaluate your fitness level Decide the best possible time to exercise Set both long and short term goals Maintain a log of your miles Progress gradually and remember: SOME EXERCISE IS BETTER THAN NO EXERCISE!

Questions?