CSI Exercise Physiologist & Walking Instructor Walk This Way by Kat Powell, M.S., G.C.D.F. CSI Exercise Physiologist & Walking Instructor

Proper Posture Proper posture is important to avoid pain and injury.

Speed Walk as if you have a purpose to be somewhere. Be willing to push yourself. You should breath harder and your body should be warming up. Just doing something prevents diseases such as diabetes and heart disease. However, to become more fit and change your body shape you must work at a higher intensity more often.

Equipment Water – Drink plenty of water. If walking around the block drink some water before you head out and more when you return. If walking for longer be sure to drink every 20 minutes. Heart Rate Monitor - A heart rate monitor is the easiest way to measure exertion. Wireless types are best because they give an accurate readout and are comfortable to wear. Pedometer - A pedometer is a device that counts your steps and/or mileage. They must be accurately adjusted to your stride length to get a good reading.

Shoe Shopping Find a supportive heel that rounds/bevels in A flexible sole with bend in the toe Light weight and breathable materials A thumbnail’s width between toes and end of the shoe. Also: Go shoe shopping at the end of the day and try them on, taking them on a hard surface Replace shoes every 300 to 600 miles More about shoe shopping: http://www.thewalkingsite.com/shoes.html

Warming Up Start with a slow walk. Loosen the ankle by placing the toe on the floor, bending the knee and making circles with your foot.

Stride To increase speed, use a shorter stride and keep knees and toes pointed forward. Arms should be at the side with elbows slightly bent, reaching forward as you walk. As the walk progresses, remind yourself stand tall and tighten your core muscles.

Stretching Standard lower body stretches should be done after and/or during a brisk walk when your muscles are warm to increase flexibility.

After Walking Stretch muscles to stay loose Perform step-ups on the curb Add leg lifts at the curb Use the curb to walk with one leg up and one down

Goal Setting for Your Walks Be specific – Can you measure if you actually do it Poor goal: “I want to get more fit.” Good goal: “I want to walk 1 mile in 14 minutes.”

Weak goal: “I am going to try to walk faster.” Put it in writing – Use strong words: “I will achieve…” Weak goal: “I am going to try to walk faster.” Strong goal: “I will decrease my 1 mile walk time by 1 minute.”

Set target dates – When you will start and complete Set both short (weekly) goals and long-term (semester) goals. Evaluate them each week when you complete your journal and make adjustments as needed.

Make it important – You won’t complete a goal that you don’t care about. Many goals are set without priorities. Not completing a goal does NOT mean you have failed, it just means you must re-evaluate your priorities. If it takes adjusting the end goal, then so be it.

Realistic yet challenging -- It should be reachable, but you should feel rewarded for completing the task. An unchallenging goal, too easily met, will leave you feeling unsatisfied. Set yourself a HOG (Huge Outrageous Goal) and then pare it down to something you believe to be realistic yet rewarding.

Assignment: Personal Fitness Goal Write at least one goal for this challenge. It should: State a specific measureable goal Define and describe the activities you will complete to reach the goal, and How you will measure if you reach the goal by the end of the course. Feel free to contact Kat kpowell@csi.edu with questions about your goal.

Remember… S.M.A.R.T. Goals are: Specific Measureable Attainable Realistic Timely S.M.A.R.T.

The Rockport Fitness 1 Mile Walk Assessment This activity will assess your cardio-respiratory (aerobic) fitness. You will need a watch with a second hand or a stop watch to record your time to the nearest second. Comfortable walking shoes or cross-trainers are best for walking. Find a level, measured track or use the CSI circle. It is very important that you use the same path for both the pre and post assessment. Warm up with 5 minutes of walking. Continued…

Rockport Fitness Site… Walk 1 mile as fast as you can, maintaining a steady pace. Note the time you begin the walk. When you complete the mile walk, record your time to the nearest second and keep walking at a slower pace. Count your pulse for 15 seconds and multiply by 4, then record this number. This gives you your exercise heart rate per minute after your walking assessment. Go to: http://walking.about.com/library/cal/ucrockport.htm and enter your results at this web site to determine your fitness level.

Walk and Roll!