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. Walking will:
 | Give you more
energy
| Make you feel
good
| Help you to relax
| Reduce stress
| Help you sleep
better
| Tone your muscles
| Help control your
appetite
| Increase the
number of calories your body uses. | |
For all
these reasons, people have started walking programs. If you would like to
start your own program, read and follow the information provided in this
pamphlet.
Answer the following questions before you begin a walking program.
| Has
your health care provider ever told you that you have heart trouble?
| When
you are physically active, do you have pains in your chest or on your
left side (neck, shoulder, or arm)?
| Do
you often feel faint or have dizzy spells?
| Do
you feel extremely breathless after you have been physically active?
| Has
your health care provider told you that you have high blood pressure?
| Has
your health care provider told you that you have bone or joint
problems, like arthritis, that could get worse if you are physically
active?
| Are
you over 50 years old and not used to a lot of physical activity?
| Do
you have a health problem or physical reason not mentioned here that
might keep you from starting a walking program? | |
If you answered yes to any of these questions, please check with your health care provider before starting a walking program or other form of physical activity.
How do I start a walking program?
Leave
time in your busy schedule to follow a walking program that will work for
you. In planning your walking program, keep the following points in mind:
| Choose
a safe place to walk. Find a partner or group of people to walk with
you. Your walking partner(s) should be able to walk with you on the
same schedule and at the same speed.
| Wear
shoes with thick flexible soles that will cushion your feet and absorb
shock.
| Wear
clothes that will keep you dry and comfortable. Look for synthetic
fabrics that absorb sweat and remove it from your skin.
| For
extra warmth in winter, wear a knit cap. To stay cool in summer, wear
a baseball cap or visor.
| Do
light stretching before and after you walk.
| Think
of your walk in three parts. Walk slowly for 5 minutes. Increase your
speed for the next 5 minutes. Finally, to cool down, walk slowly again
for 5 minutes.
| Try
to walk at least three times per week. Add 2 to 3 minutes per week to
the fast walk. If you walk less than three times per week, increase
the fast walk more slowly.
| To
avoid stiff or sore muscles or joints, start gradually. Over several
weeks, begin walking faster, going further, and walking for longer
periods of time.
| The
more you walk, the better you will feel. You also will use more
calories. | |
A sample walking program and examples of easy stretches are shown on the back.
Keep safety in mind when you plan your route and the time of your walk.
| Walk
in the daytime or at night in well-lighted areas.
| Walk
in a group at all times.
| Notify
your local police station of your group's walking time and route.
| Do
not wear jewelry.
| Do
not wear headphones.
| Be
aware of your surroundings. | |
Before you start to walk, do the stretches shown here. Remember not to bounce when you stretch. Perform slow movements and stretch only as far as you feel comfortable.
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.
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.
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.
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.
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. | |
If you walk less than three times per week, increase the fast walk time more slowly.
Description of A sample walking program chart
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