1. Fitness Walking . Pounding the Pavement for Your Health

2. 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.

3. 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…

4. 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

5. 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!

6. 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!

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

8. 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.

9. 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. 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

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

12. 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!!!

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

14. 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

15. 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!!

16. 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

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

18. 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

19. 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

20. 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

21. 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!

22. Questions?